5 Best Exercise Phase for Core Strength Development. Every good exercise program starts with a method upon which training principles are based. In the article, I devised a 5-Phase Abdominal Training System for maximizing your core potential.
In Speed for Sport, I devised a 6-Stage Fast feet Training Model for maximizing your speed potential.
In Functional Fitness, I devised a Functional Fitness Method (FFM) with ‘6 Key Movement Patterns’ that aim to provide a balance of muscular strength, fitness, and mobility throughout multiple planes of motion.
Now, in Strength Training for Men, I have devised the 5-Phase Core Strength to Power Conversion Training System which aims to improve fundamental core strength, mobility, and coordination required for Olympiclifting and power gains.
All athletes involved in contact or physical sports such as AFL, NBA, NFL, NHL, NRL or similar, must possess an enormous level of strength, stability, and explosive power to be successful.
The Core Strength to Power Conversion Training System provides a functional strength progression program based on the breakdown of Olympic lifting exercises – the ultimate in power development.
By breaking down complex lifts into individual movement patterns, over time, as strength, coordination, and mobility improve through a periodized training cycle, a functional exercise progression is applied that links two or more strength exercises together to form a functional movement pattern.
This progressive training approach is aimed at allowing the muscles and joints, Central Nervous System (CNS), and other bodily systems to progressively adapt to the training stress put forth.
As timing improves with functional lifting between muscle groups, strengths and weakness are balanced out, which ensures the muscles and CNS fire more rapidly allowing a higher output of power to be achieved.
This innovative approach aims to help athletes avoid overtraining injury and burnout by working within their capabilities. It does this by taking them back a few notches in training to build the essential foundational strength from which more explosive power can be achieved in the future.
The problem we face today is that many people want to imitate their sporting heroes and how they train without any base training platform, which ultimately leads to incorrect lifting, overtraining, and injury.
This is what makes the Core Strength to Power Conversion Training System so important – by firstly showing you what you can achieve through Olympic lifting, then breaking these movements down into training phases (1-4) which provide the building blocks from which successful progression can occur.
As the body adapts and becomes stronger, exercises are linked together to become complex compound strength to power conversion movements that combine multiple muscle groups.
The more strength and power the higher the activation of the Central Nervous System (CNS) and the more recovery is required. These benefits themselves come with recovery in between training sessions (nutrition, supplements, rest, massage, etc.), so the linking of exercises gradually allows the body to adapt to the training stimulus from which more output can be achieved.
To bring this understanding together, imagine the electrical voltage required to light up your house compared to that of a sports stadium.
Yes, they both serve the same purpose of lighting up an environment, but one requires more power voltage output than the other and a stronger network and energy source in order to maintain constant high power output and avoid failure.
As most people are not elite athletes, with years and often decades of training experience, they need to understand that they need a plan to train and re-wire their bodies to enable them to build and maintain the essential strength, technique, and neuromuscular feedback that will enable them to work at a higher level, without failing.
If they do, their voltage and power output levels will increase appropriately if applying the 5-Phase Core Strength to Power Conversion Training System.
5-Phase Training System
The innovative approach of the 5-Phase Core Strength to Power Conversion Training System allows athletes to break down complex movement patterns into individual sequences.
whilst at the same time allowing the body, its muscles, joints, energy, and nervous systems time to progressively adapt for optimal balance and athletic performance improvement. Below are the 5 phases involved:
Read also:
- How to Start Exercise at Home for Beginners (World Best Guide)
- 15-Munite No-Equipment Home Core Workout
- The Ultimate Chest Building Workout: Build a Massive Chest in Just 4 weeks
Phase 1: Strength Foundation
Strength foundation training is the general preparation phase based on a diverse range of strength movement exercises that aim to improve muscle coordination and endurance and neural adaptation, before progressing onto the goal of increasing the cross-sectional area of muscle and ultimately maximum strength.
The main exercises provided in Phase 1 have been adapted from the breakdown of Olympic lifting phases into individual isolated and compound exercises that target larger muscle groups used in sports and for gaining overall athleticism.
It is essential that a general bodyweight strength base is acquired prior to and maintained throughout foundation strength training for postural support. This phase includes exercise instruction in technique and breathing for maximizing muscular fitness.
Read: 15-Munite No-Equipment Home Six Pack Workout
Phase 2: Core Strength Development
The core strength of the abdominal and lower back region is important because it controls the position of the pelvis and provides the synergy between the upper and lower extremities in a powerful movement.
Abdominal wall musculature without adequate endurance, strength, and coordination is more likely to permit surrounding tissues to be taken past their physiological limit.
The muscles of the pelvic, hip, and lower back region should be free of muscular tension to ensure good pelvic mobility and abdominal contraction.
Phase 3: Complex Strength to Power Conversion
Quite simply, after developing strength (Phases 1 and 2), your goal is to convert strength to power.
In this phase, we concentrate on exercises that link two or more strength foundation exercises together that form a part or sequence of an Olympic lift – requiring the athlete to generate high levels of speed and force.
This stage is essential in building technique and muscular coordination of more powerful lifts together with the continual adaptation of the neuromuscular framework as part of the strength to power conversion using sub-maximal loads for mastering technique before increasing the loads.
Phase 4: Olympic lifting – Power Conversion
The technical aspects of Olympic lifting can be practiced throughout any development stage at a lower sub-maximal intensity under the guidance of a certified strength and conditioning coach.
Although, once progressing through the developmental phases of Strength Training for Men and reaching Phase 4, the appropriate building blocks in neuromuscular strength and power will have been established for full Olympic lifts (including Power Versions) to be undertaken at first sub-maximally and later near maximal levels under the guidance and supervision of a certified strength and conditioning coach.
The objective is to never sacrifice your lifting technique for a heavier weight and ensure the strength foundation is in place by participating in Phases 1-4 of the Training System.
Phase 5: Program Design
One of the most important elements of any sport or activity is a well-designed strength training program.
By establishing an understanding of each training phase (1-4) and the exercises to be performed, a series of progressive strength training programs can be established to help guide you towards your goal.
Appropriate gains in strength themselves require the attention of a number of training variables. Being able to identify and apply the anatomy of movement.
This article helps you progress in your complete knowledge and understanding of training requirements and optimal performance. The nutrient timing for optimal strength, muscle growth, and power gains is also supplied to ensure you maximize your training outcomes and achieve the ultimate athletic body shape.
In Bottom Line:
This 5 Phase process is not designed for an Olympic lifter, instead of athletes, bodybuilders, and gym enthusiasts looking at improving their training edge through a system of progressive strength to power training techniques.
For this reason, if your goal is to become an Olympic lifter I encourage you to contact your national weight lifting association
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