Lifting weights is the traditional approach to strength training. But lately, nontraditional strength training has become a trend, and it's exciting.
Also, it can be a little confusing. Core stability, functional training and the "sport" of fitness have all merged to create what can feel like a whirlwind of exercise options.
This week, I'll try to settle some confusion by outlining the nuts and bolts of each of these subgenres of strength exercise. Plus, I'll present an exercise that fits perfectly into a nontraditional workout.
• Core stabilization essentially refers to ways of improving the function of a wide array of muscles and connective tissues that support your torso during almost every movement. The goal of core stability exercise is to optimize muscular performance around the torso. This is accomplished through stretching and strengthening muscles all around the trunk, including the hip flexors and extensors.
Most core exercises involve trunk flexion, trunk extension or trunk rotation. However some core exercises are simply isometric contractions designed to challenge muscular endurance.
• Unlike core stabilization, functional training aims to enhance specific movement patterns. Core stability is really centered on certain muscles and how they interact with overall movement, while functional training deals with the movements themselves.
Typically, a functional training program would begin with a movement analysis of one's daily activities. If the client works in a tire factory, for example, we would analyze the primary movements he performs on the job. Once we identify these movement patterns, we choose exercises that enhance the individual's ability to perform these patterns as well as address any muscular imbalances that may have developed due to repetitive movement.
• The sport of fitness has become quite a fad that has led to the proliferation of obstacle races, Crossfit, boot-camp workouts and similar permutations. This type of training aims to increase the amount of "work" performed in a given time. For example, one may set a goal of completing 20 pullups in 60 seconds, or completing an obstacle course in less than 30 minutes.
In either case, the goal is improved performance of some skill as measured in competition, either relative to your earlier performances or how well you stack up against others. This type of training varies greatly depending on the event, but running is usually a primary component. In addition, body-weight training is a key focal point that typically enhances one's performance in these types of activities.
This week's exercise could fall under core stability and also the sport of fitness. The Half-Kneeling Chest Pass will definitely challenge the core muscles, but I've seen this used in a timed challenge as well. However you decide to classify it, your abdominals will thank you.
1. Select a medium-weight medicine ball and an exercise mat. Kneel down with your right knee on an exercise mat and your left knee up.
2. Position yourself about 3 feet away from a wall. Hold the medicine ball just to the right of your torso with both hands.
3. Toss the ball against the wall and catch it on the rebound. Keep the abdominals tight as you continue tossing and catching until you've done 20 repetitions.
4. Switch to kneeling on your left knee and repeat on the left side for 20 repetitions.
Remember to maintain firmness in the abdominals as you perform these wall tosses. When they're done correctly, you'll feel a nice fatigue in this muscle group. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 04/13/2015