Core Endurance Strength

In this article I define the core as the spine and the musculature both small intrinsic and larger primary movers muscles located between the hips and the shoulder. Core musculature strength endurance is essential for performance because weak core musculature can lead to less efficient movements, compensatory movement patterns, strain, over-use, and injury. The development of core strength endurance should take into consideration several factors, base level of conditioning, posture and flexibility of the triathlete. The following exercises are specifically designed as initial phase assessment tool to assist coaches in assessing core strength endurance.

To achieve endurance one first need stabilization. The more stable the core structure the less chance of fatigue and greater ability to maintain posture. There is a saying that goes "you can't shoot a canon from a canoe" to describe the importance of core stability. This for a triathlete implies that the torso must maintain a stable base so that the extremities (arms and legs) have a strong base of support. A strong core will keep hip elevated during swim, maintain posture and hip stability on both bike and run. Core strength endurance will enhance the ability to resist rotational forces so that lumbar spine maintains structural integrity for the entire length of a race.

Core stability occurs in 3 planes. The sagittal plane, frontal plane and transverse plane. All three should be addressed and they should have a balance of tension between them. Imagine the mast of a sailboat as your spine and the guide wires connected to it as the core muscles. The tension between the wires (muscles) and the mast (spine) must be even or else the mast will collapse. Triathetes spent their time moving as fast as they can in a saggital plane and in forward plantar flexion. The frontal and transverse planes are lacking in conditioning and one might "ask why should I care if it is?" Because using primarily movements consistently in just one plane of motion will create power leak in the other planes of motions. Notice individuals that waddle when they run or have excessive hip sway on the bike? If you want to go fast straight then keep the frontal plane strong so energy is not wasted with unwanted lateral movements.

You might want to consider this when overloading athletes with crunches, sit-ups and forward flexion exercises. The over training of the rectus abdominal creates tension between the pelvis and the lower ribs, forcing internal rotation of the glenohumeral joint, lengthening the external rotators, protracting the scapula, hindering posture and breathing.

The following assessments can be readily performed either individually or in a team setting. Body weight loads, and long tension times are excellent for increasing core endurance.

1- Frontal plane assessment. Involves lateral movement/stability and engages gluteus medius, gluteus minius and quadratus lumborum.

Side Plank. [photo]Lay on one side, elbow directly under shoulder with legs stacked. Elevate hips off floor. Shoulders hips and ankles in a direct line, no sagging at hips. Time each side to exhaustion.

2-Extensor Chain assessment. The extensor chains consist of the erector spinae, gluteus maxiums and hamstrings. These are the muscles that are essential for keeping us upright and countering triathlon training and daily living activities that consist greatly of forward flexion.

Ball Plank. [photo]Lay prone over a swissball. Place the ball on the hip folds so it does not hinder breathing. Have a partner firmly hold ankles placing them between knees and holding with hands. Then lift torso off floor and hold hands by side with palms rotated toward floor. Keep torso parallel to floor. Time until torso breaks the plane of the floor.

3-Full core strength endurance assessment. This is a 3 minutes endurance assessment that will challenge the core's endurance and it's ability to resist rotation forces at several planes. Transverse plane also know as rotation involves the stability of the hips gluteus maximus and gluteus medidus and the torso's internal/external oblique, multifidus and iliocostal lumborum

Plank Strength Endurance. Attempt to finish 3 minutes without rest. In prone position, feet shoulder width apart, elbows directly under shoulders, head in line with spine and no sagging of the hips.

a. Hold for 60 seconds. [photo]

b. Extend one arm down by hip with palm down, keep hips square, hold 15 seconds.[photo]

c. Switch to other arm and hold 15 seconds.

d. Both elbows on floor and lift one foot off floor, hold 15 seconds.[photo]

e. Switch to other leg hold 15 seconds.

f. Lift opposing arm and leg hold 15 seconds.[photo]

g. Switch sides hold for 15 seconds.

h. Both elbows and feet on floor hold for 30 seconds.

Total 3 minutes

A microwave is a form of electromagnetic energy. Microwaves were invented by a German scientist to support the mobile operations of and prepare mass volumes of food for the Nazi invasion of Russia. Today, microwaves are used in relaying telephone signals, TV programs and computer info across the earth or into space. They are also used to cook food and became popular for home use in the 70's. Because of their speed and convenience, they are in 90% of American households.

Chances are everyone has eaten food that has been microwaved and you don't have to be a gourmet chef to know that microwaved food tastes different from foods cooked the old-fashioned way. This is because microwaved food contains both molecules and energies not present in food cooked the way humans have been cooking since the discovery of fire.

Microwaves are based on the principle of alternating current. Atoms, molecules and cells exposed with this electromagnetic radiation are forced to reverse polarity at 1-100 billion times a second. Friction of the water molecules creates heat. The structure of food is then torn apart and heated from the inside out. Basically the food is denatured. When you eat food that is denatured your gut receptors will not recognize it as food, resulting in the body reacting with an immune response.

The chemical structure of food changes when microwaved and we don't know the consequences of that. In 'The Journal of Science of Food and Agriculture (vol. 83, issue 14), a study showed that when broccoli was microwaved it lost 90% of its nutrients. However, when steamed it had a minimal effect in terms of nutrients lost.

Not only is the food denatured, but the packaging used to hold and microwave your foods is made up of chemicals and polymers that according to "The Safe Shopper's Bible" can disintegrate allowing carcinogens from the containers to enter your food.

The Russians and Germans conducted research from 1957 to the present at The Institute of Radio Technology at Kinsk. The effects of microwave use were divided into 3 categories. The conclusions are as follows:

CATEGORY 1 - microwaves have cancer-causing effects.

CATEGORY 2 - microwaves destroy nutrients in foods.

CATEGORY 3 - exposure to microwave emissions has an unpredictable and negative effect on the biological welfare of humans.

So, the question you might be asking is "If microwave use is so bad, why would the government allow its use?" I don't know. Why do they allow the sale of tobacco or the use of hydrogenated oils in our foods? Why would Russia, the country that has done the most diligent research on microwave technology, ban their use in 1976? Don't nuke your food, and stay a safe distance from microwave ovens when in use. Be proactive with your health, or you might find yourself glowing in the dark.

In health and fitness,
Paul Frediani