JORDAN TRAINING. WORKOUT SUMMARY CORE Trainer: Chad Benson EXERCISES INTRODUCTION 1. Dead Bug 2. Side Bend Crunch 3. Assisted Cobra 4. Prison Side Bend 5. Roll-Up Ball Crunch 6. Lying Bridge 7. V-Sit Rotations In sport the core is ultimately responsible for your running speed, explosive power, strength and movement efficiency. Traditional machine based training and sitting at a desk all day chips away at this athletic foundation. To overcome a weak core, in addition to the outlined core program, use the conditioning and functional strength training modules outlined on this site. Core conditioning helps to: Increase core strength and stability Create the movement foundation required for sprinting, hitting, tackling, changing directions, shooting & throwing Create upper body control If training Core, and Strength in the same session, train Strength s before Core. Your core stability training is included in your Strength program and core stability training needs to occur before fatigue is introduced. Core training must include s that create or start a movement, stop or resist movement and rebound torso / trunk movement (i.e. fast transition from stopping and starting the next repetition). Never compromise form for speed. In sport you need strong and quick core actions, but never attempt to use more resistance or faster movements until you have spent at least four weeks moving slowly, preparing the core for speed and power. If a loss of technique occurs during, move more slowly or try easier (beginner or intermediate) s. Avoid painful movements. If you experience pain, avoid the painful range of motion and refer to a specialist for specific rehabilitation s. Discomfort from fatigue is not the same, and should be tolerated. 360' Prescription: Train the front, side, and back of your core during each session. Try and do equal amounts of each. For added intensity switch a medicine ball in place of balloons, attempt to add weight to any of the s where it is appropriate. Do not perform these s on back-to-back days. Try doing Explosiveness, Conditioning or Performance in combination with this training program. FREQUENCY In Season 2x/week, Off Season 2x/week, Pre-Season 1x/week PAGE 1 OF 9
JORDAN TRAINING. WORKOUT SUMMARY CORE Trainer: Chad Benson SPORT SPECIFIC BENEFITS BASKETBALL: 1. Create upper body control during crossover dribbles and when penetrating the defense. 2. Develop one-on-one battle strength needed to gain position under the hoop. 3. Enhance lower body stability and upper body control needed to quickly pull up and hit a fade away jumper. FOOTBALL: 1. Create the upper body control to throw a quick shoulder fake, change directions and head up field for positive yardage. 2. Improves offensive lineman battle strength in the trenches. 3. Increase a QB s release, throwing distance for deep routes and arm speed on those quick slants and crossing patterns. 4. Enables backs and wide-outs to take a hit, create extra yardage after first contact. BASEBALL: 1. Create upper body control to get a quick jump / first step in order to make the play on a sharply hit ball. 2. Increase throwing distance, speed. 3. Increase bat speed and power. PAGE 2 OF 9
CORE WORKOUT. EXERCISE 1 1. DEAD BUG The Dead Bug will increase lower back stability and strength. Repetitions: All s must be or time indicated (10-20 seconds) Rest Intervals: After each set, rest 90 120 seconds or superset by alternating with an from speed/ quickness/agility before moving on to the next 15-20 minutes (unless adding speed/ quickness/agility s) additional challenge try placing a weight or medicine ball in your hand, placing an unstable surface (i.e. fitness tool, foam roller, pool noodle or dense sponge) under your lower back. If using a pool noodle or foam roller, place it lengthwise from the base of your head to your buttocks. 1. Lie face-up with your arms at chest height and pointing towards the sky. Bend your knees to 90 and lift both feet, suspending your feet 6-9 inches from the ground. 2. Set your core and bring one hand and opposite knee towards one another, creating a core (see definitions) contraction. Simultaneously and slowly straighten your free leg and raise your opposing arm back and overhead. Be sure to keep the foot off the ground as you straighten it. 3. Straighten arm and leg as far as you can without arching your back. Hold for a brief pause and return and repeat 8-12 times. Switch sides. Small weight (optional) Unstable surface (optional) PAGE 3 OF 9
CORE WORKOUT. EXERCISE 2 2. SIDE BEND CRUNCH Side Bends improve lateral abdominal muscular endurance and stability. Repetitions: All s must be or time indicated (10-20 seconds) Rest Intervals: After each set, rest 90 120 seconds or superset by alternating with an from speed/ quickness/agility before moving on to the next with Speed, Agility, Quickness. additional challenge try placing a weight or medicine ball in each hand, placing an unstable surface (i.e. fitness tool, foam roller, pool noodle or dense sponge) under your lower back. If using a pool noodle or foam roller, place it lengthwise from the base of your head to your buttocks. 1. Lie face up with your arms at your side, knees bent and palms facing the ground. Lightly squeeze and pull your shoulders together and towards the ground. Set your core and perform a crunch lifting your head, then shoulders from the ground. 2. Hold this crunch and bend your torso sideways, in order to slide your hands 4-6 inches towards your ankles. Briefly pause, return and repeat 8-12 times. Repeat to the opposite side. Small weight (optional) Unstable surface (optional) PAGE 4 OF 9
CORE WORKOUT. EXERCISE 3 3. ASSISTED COBRA The Assisted Cobra improves upper back and core stability and is fundamental core. Repetitions: All s must be 1. Lie face down, with your hands placed directly under your shoulders, head down buttocks off the floor and elbows tucked into your trunk. 2. Pull your shoulders down and back then slowly push up (assist) and arch your back, keeping your hip bones on the ground. 3. Once your chest has lifted 6-12 inches from the ground, lift one hand then the other towards the front of your shoulders. Hold for one second, lower back to the ground, reset the hands, and repeat 8-12 times. 4. If arching creates an unusual pain, immediately stop and consult a rehabilitation specialist. Rest Intervals: After each set, Rest ~90 120 seconds or superset before doing the next with Speed, Agility, Quickness PAGE 5 OF 9
CORE WORKOUT. EXERCISE 4 4. PRISONER SIDE BEND Prisoner Side Bends challenge vertical stability from a kneeling position, especially focusing on weak areas like the sides of the torso. Repetitions: All s must be 1. Upright kneel (i.e. no bend in your hips / torso) with hands placed behind your head. 2. Lightly pull your shoulders down and back, set your core (see definitions) and bend sideways from the trunk (keep the hips as still as possible) until your hips move or your trunk rotates. Briefly pause, return and repeat 10-12 times. Repeat to the opposite side. 3. For added intensity hold a light weight or rock on top of or over your head. Rest Intervals: After each set, Rest ~90 120 seconds or superset before doing the next with Speed, Agility, Quickness. Small weight (optional) PAGE 6 OF 9
CORE WORKOUT. EXERCISE 5 5. ROLL-UP BALL CRUNCH The Ball Crunch challenges the abs and front of the core, emphasizing the big ab muscles. Repetitions: All s must be Rest Intervals: After each set, Rest ~90 120 seconds or superset before doing the next with Speed, Agility, Quickness. Medicine ball, basketball or volleyball additional challenge try using a heavier ball, and or pulling the knee towards your chest / head as you push the ball over the knee. This will help activate the lower abdominals. 1. Lie face up, bend your knees to 90 degrees. 2. The movement is a basic crunch + you roll a balloon, medicine ball, basketball or volleyball from your mid inner thigh to the crest & outer portion of your knee and over if possible. The inside outside rolling action creates a trunk rotation. 3. Set your core (see definitions) and use your right hand to push the balloon, medicine ball, basketball or volleyball towards the opposite left side knee, creating a deeper core contraction. At the same time you are pushing the balloon or ball, pull the opposite elbow into the ground, helping to lift and rotate you a little further. 4. Hold the top position for one second, lower and repeat 10-12 times per side. PAGE 7 OF 9
CORE WORKOUT. EXERCISE 6 6. LYING BRIDGE The Lying Bridge effectively challenges the power muscles (glutes) and will enhance, speed, agility and prevent injuries. Repetitions: All s must be Rest Intervals: After each set, Rest ~90 120 seconds or superset before doing the next with Speed, Agility, Quickness. Small weight additional challenge try using a heavier ball, and or pulling the knee towards your chest / head as you push the ball over the knee. This will help activate the lower abdominals. 1. Begin lying face up, bring one foot very near the same side buttocks. The other leg is straight and on the ground to start. 2. Set your core (see definitions) and strongly march / lift or drive the knee towards the opposite side hand. 3. Once hand knee contact is made, hold the connection/core activation. At the same time you create the pushing action with hand and knee bridge (see below) pull and attempt connect the opposite elbow (arm bent to 90 degrees) with the ground. 4. Hold for one second, lengthen the leg, lower the bridge and raise the elbow / arm from the ground. Repeat 10-12 times and switch sides, performing another ten repetitions for the other side. Bridge: Push from your heel of the foot close to your buttocks. Use your buttocks muscles to lift and straighten your hips as much as possible. Regression: if this is too difficult or you are not able to prevent your hips from rotating, then try using a two foot bridge (i.e. Bridge off both feet instead of one). PAGE 8 OF 9
CORE WORKOUT. EXERCISE 7 7. V-SIT ROTATIONS V-Sit Rotations are a powerful core that establish balance and muscle action while moving arms and legs opposite each other towards each other. Repetitions: All s must be Rest Intervals: After each set, Rest ~90 120 seconds or superset before doing the next with Speed, Agility, Quickness Small weight (optional) additional challenge try using a heavier ball, and or pulling the knee towards your chest / head as you push the ball over the knee. This will help activate the lower abdominals. 1. Vsit: Sit on your sitbones, (under your buttocks), bend your knees to 90 degrees, lean backwards approximately 15-20 degrees and then lift both feet from the ground. 2. Maintain this position, set your core (see definitions), Place your fingers lightly on your temples with your elbows facing forward. Pull your shoulders down and back, and then strongly rotate your right shoulder towards the left. 3. Simultaneously pull left knee towards your same side left shoulder. Attempt to connect the right elbow and left knee, hold this activation for one second, return to the start, and repeat with the opposite shoulder and knee. Perform 10-12 times per side. 4. For added intensity lower your trunk towards the ground (perform a partial sit-up) before performing each rotation. Regression: If this is too difficult and or you are not able to connect your knee and elbow then try 'weighted V sit rotations'. Simply hold a weight in front of your torso, rotate your shoulders and the weight, attempting to touch the weight to the ground. Alternate side to side for the desired number of repetitions. PAGE 9 OF 9