Embracing Eccentric Loading for Core Strength
At Accelerate Group fitness, we often approach core training with a unique twist. By focusing on eccentric loading, or as we call it, creating an ‘energy escape’, we aim to enhance muscle range and reduce bulk, particularly in core training.
Why Focus on the Core?
With summer here and everyone eager to showcase their beach bodies, attention naturally turns to achieving those elusive six-pack abs. It’s important to note that a visible six-pack is primarily determined by body fat percentage and genetics. However, the way we train the core at Accelerate goes beyond just aesthetics.
Understanding Core Muscles and Their Function
The core muscles, which include the muscles of the trunk that support the spine and connect the pelvis to the spine or rib cage, are mostly reactive. They activate in response to sudden movements, helping to stabilise your body and prevent toppling. This reactivity is controlled by the brain and central nervous system, and improves with practice, especially in relation to specific tasks.
Bracing vs. Pre-Bracing: What’s the Difference?
While ‘bracing’ is a popular technique in strength and conditioning, it’s not the same as pre-bracing. Pre-bracing, or stiffening the core before exercise, may have some benefits but can also cause high intra-cavity pressures and potentially alter movement mechanics.
Preparing the Core for Sports Performance
Training the core in the way we do at Accelerate can have a significant impact on sports performance. The ability to maintain upper body angle can be more crucial in changing direction during sports than leg strength.
Limitations of Traditional Core Exercises
Traditional exercises like sit-ups and planks, while popular, don’t necessarily improve the functional aspect of core muscles. They may cause immediate discomfort and are beneficial for beginners, but lack the reactive element vital for core muscle functionality.
Join Our Bootcamps for a Functional Core Workout
At MFT Bootcamps, we offer a new approach to core workouts focusing on reactive strength, lengthening, and functional training. Our methods are backed by research and aimed at enhancing core stability and effectiveness in sports and daily activities.
Key References:
Borghuis J, Hof AL, Lemmink KA. “The importance of sensory-motor control in providing core stability.”
Barbado D, et al. “Sports-related testing protocols for trunk stability adaptations.”
Porth CJ, et al. “The Valsalva manoeuvre: mechanisms and clinical implications.”
Campbell A, et al. “Abdominal Bracing Increases Ground Reaction Forces and Reduces Knee and Hip Flexion During Landing.”
Young WB, et al. “Specificity of sprint and agility training methods.”
Young WB, et al. “Is muscle power related to running speed with changes of direction?”
McGill S. “Core training: Evidence translating to better performance and injury prevention.”
Experience a revolutionary way to train your core with us at Accelerate Group fitness.
