Like "functional training", "core training" has become a buzz word in the training world.

If you have read my article, you will know that I believe "functional training to be an obsolete term".

Strengthening your core is EXTREMELY important, but when anything training gets a "label" ("functional training" or "core training") it often leads to simplifications, misunderstandings and various authorities riding their specific horse while confusing everybody with contradictory statements.

For example, some trainers will have you believe that core training is predominantly about doing "The Plank" or similar exercises.

Other trainers will have you believe that direct core work is a waste of time and the best way to train the core is with heavy squats or deadlifts.

Two fundamental rules of training: the Rule of Specificity and the Rule of Isolation to Integration are keys to understanding the development of the core.

But first, let us take a look at two things:

1. Definition of the core: THE CORE IS WHAT IS LEFT, IF YOU TAKE OFF THE ARMS AND LEGS (Paul Chek).
2. Definition of core training: ANY EXERCISE THAT IMPOSES A DEVELOPMENTAL TRAINING STIMULUS ON ANY CORE MUSCLE.

Following the basic rule of progressing from "isolation to integration" it makes sense to talk about exercises that have the core muscles as the main focus and exercises that activate and strengthen the core, but do not have the core as their main focus.

There are three main reasons to apply the rule of isolation to integration:

1. Improve awareness of specific muscles and specific movements early in a person's training career (creating a "movement vocabulary").
2. Improve the ability to activate specific muscles in the chain in a rehab situation, where control of that specific muscle may have been lost due to pain.
3. Target a specific link in the muscle chain harder than it would have been targeted in the complex movement you are training for.

This topic continues in Wednesday's blog, where I go deeper into the rule of specificity.

Move With Passion,
Karsten Jensen,

Note: These days we are in the final process of editing "How to Build the Best Butt on the Beach", 5 special reports that will show you anything you need to know about strength training with sand and water.

NB2: Read my article "Functional Training - an obsolete term" by clicking here.