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CORE Complex Training Programs

A complex training program outlines different phases and exercises to build strength, power, and core stability. The general phase focuses on compound lifts and plyometrics with 60-90 second rests. The specific phase pairs one strength exercise with a sport-specific plyometric. The competition phase also pairs strength and plyometrics with shorter rests. Core exercises include planks, bridges and medicine ball work. Additional core workouts are named after luxury car brands.

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Darwis Chin Abdullah
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371 views10 pages

CORE Complex Training Programs

A complex training program outlines different phases and exercises to build strength, power, and core stability. The general phase focuses on compound lifts and plyometrics with 60-90 second rests. The specific phase pairs one strength exercise with a sport-specific plyometric. The competition phase also pairs strength and plyometrics with shorter rests. Core exercises include planks, bridges and medicine ball work. Additional core workouts are named after luxury car brands.

Uploaded by

Darwis Chin Abdullah
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Complex Training Programs

A complex training program can be used in the general, specific and


competition phases of training. The following are example workouts for each
phase (Brandon 1999)[1]:

General Phase

In this phase, the athlete should complete all sets of the weights exercise
with a recovery of 60 seconds/set. This is followed by a three-minute rest
before performing all sets of the matched plyometric exercise with a
recovery of 90 seconds/set

Exercise Reps Rest/Set

Squats 3 × 12RM 60 seconds

Bench Press 3 × 12RM 60 seconds

Barbell Lunge 3 × 12RM 60 seconds

Lat Pulldown 3 × 12RM 60 seconds

Abdominal crunches 3 × 20 60 seconds

3 minutes rest    

Vertical Jumps 3 × 10 90 seconds

Medicine ball chest pass 3 × 10 90 seconds

Step Jumps 3 × 10 90 seconds

Medicine ball overhead pass 3 × 10 90 seconds

Medicine ball sit up and throw 3 × 10 90 seconds

Note: 12RM - a weight which only allows you to complete a maximum of 12 repetitions of
the exercise before you are fatigued

Specific Phase
The plyometric exercises in the specific phase must be specific to your
sport/event. The athlete conducts one set of the weights exercise followed
immediately by one set of the Plyometric exercise e.g. 6 squats, 6 drop
jumps, 3 minutes rest, 6 squats, 6 drop jumps (with minimal recovery
between the squats and drop jumps).

3 × 6 (12RM) means 3 sets of 6 repetitions using a load that would produce


12 repetitions max (RM)

Exercise Reps Rest/Exercise

Squats 3 × 6 (12RM)
3 minutes
Drop Jumps 3×6

Barbell step ups 3 × 6 (12RM)


3 minutes
Hops (each leg) 3×5

Bench Press 3 × 6 (12RM)


3 minutes
Plyometric press up 3 × 5

Barbell Lunge 3 × 6 (12RM)


3 minutes
Box Jumps 3 × 10

Competition Phase

The plyometric exercises in the competition phase must be specific to your


sport/event. As in the specific phase of training, the athlete conducts one set
of the weights exercise followed immediately by one set of the plyometric
exercise.

2 × 4 (8RM) means 2 sets of 4 repetitions using a load that would produce 8


repetitions max (RM)

Exercise Reps Rest/Exercise

Squats 2 × 4 (8RM) 5 minutes


Hops (each leg) 2 × 6

Bench Press 2 × 4 (8RM)


5 minutes
Plyo press up 2×5

Barbell Lunge 2 × 4 (8RM)


5 minutes
Speed bounds 2 × 10
Core Stability Exercises
Static Floor Exercises

Plank

Hold a straight body position, supported on


elbows and toes.

Brace the abdominals and maintain a straight


body line through feet, hips and head.

Side Plank

Lie on one side, ensuring the top hip is above


the bottom hip.

Push up until there is a straight body line


through feet, hips and head.

Keep the elbow under the shoulder. Lower


under control and repeat on opposite side.

Bridge

Lie on the floor with your knees bent and feet


flat on the floor.

Squeeze your gluteals and then push your


hips up until there is a straight line through
knee and hip to upper body and shoulders
remain on the floor.
Superman

Kneel on the floor and place your hands below


your shoulders and knees below your hips.

Extend right leg back and the left arm forward.

Maintain a straight body line through extended


leg, body and extended arm. Repeat with
opposite limbs

Dynamic Floor Exercises

Side lying hip abduction

Lie on your side with your top hip above the


lower hip.

Brace the abdominals and lift the top leg slowly


up and down.

Oblique crunch

Lie on your back with your right ankle resting


on your left knee.

Right arm is placed on the floor out to the side.

Keeping the right shoulder down, curl the left


shoulder up to the right knee. Repeat with
opposite limbs.

Straight leg raise


Lie on your back with knees bent. Brace your
abdominals and lift your legs up straight in the
air to an angle of 45 degrees keeping you
back on the ground.

Keeping one leg in the air, slowly lower the


other down to the floor. Only go as far as you
can until you feel the lumbar spine start to
move.

Keep bracing the abdominals and then lift the


leg slowly back up. Repeat with the other leg.

Lying windscreen wipers

Lie on your back with arms out to the sides. Lift your legs straight up in the
air until the hips are at 90 degrees. Keeping your legs straight and
maintaining the hip angle, rotate the legs to one side. Go as far as you can
keeping your upper back and shoulders on the floor. Bring the legs to a halt,
pull them back up to the start position and then over to the other side.

Medicine Ball Exercises


Sit-up and throw

You either need a partner to receive and pass the ball or perform the
exercise in front of a wall and use a medicine ball that will bounce back.
Start in the sit-up position (knees bent) with hands up ready to receive the
ball. Catch the ball and begin to lower back down. Control the movement
with the abdominals and keep your hands above your head as you lower
down. Once the shoulders are touching the floor sit back up and throw the
ball forward at the same time.

 (1)  (2)

   

 (3)  (4)

Sit and twist pass

Start in the sit-up position, knees bent feet flat on the floor. Your feet, knees
and hips should remain reasonably still throughout this exercise, the rotation
coming from your waist and not your hips. Hold your hands to one side
ready to receive the ball. Catch the ball to that side and absorb the catch by
turning your shoulders further to that side. Reverse the rotation turning back
to the middle and release the ball. Continue rotating to the other side;
receive the ball on the other side and continue.
45-degree sit, catch and pass

Start in the sit-up position with knees bent and lean back at 45 degrees.
Raise your hands in front of your face and receive a pass from a partner,
around face height. As you catch the ball you must maintain your body
position and gently throw the ball back.

One leg catch and pass

Stand on one leg with your hips square to the front. Hold your hands up
ready to catch the ball which should be varied in their placement. Catch the
ball and throw it back. Aim to move arms and/or turn your shoulders only.
One leg twist pass

Stand on one leg with hips facing square to the front. Hold the
medicine ball slightly out in front and slowly twist from side to
side.

The rotation comes from the waist only (not the hips), head
turning with the shoulders.

Side touchdowns

Start by sitting on the ground with knees bent, feet flat on the floor and
holding the ball in both hands. Raise your feet off the ground and balance on
your bottom. Rotate at the waist to your right and touch the ground by your
right hip with the ball, lift the ball up, rotate to the left side and touch the
ground by your left hip with the ball, lift the ball up and continue keeping
your feet up off the ground.

Kneeling twist pass

Kneel upright with good posture. Twist the shoulders, arms and head round
as far as you can to the right (start position). Partner passes you the ball.
Twist round to the left side as far as possible and hand the ball to a partner.
Turn back to the start position, receive the ball and continue.
Core Stability Workouts

The following are additional examples of core stability workouts:

 The "Alfa Romeo" workout


 The "Aston Martin" workout
 The "Audi" workout
 The "Bentley" workout
 The "BMW" workout
 The "Buick" workout
 The "Lotus" workout
 The "Mercedes Benz" workout
 The "McLaren" workout
 The "Morgan" workout

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