Everyone talks about the need for a strong core, but what exactly is the “core”? What function does it serve? How do we train it? And how do we progress training? On this week’s podcast Derek Evely joins us again for a chat on core strength and many related topics.
Notes and quotes
Derek Evely is an athletics coach and previous director of both the Loughborough (UK) High Performance Centre and Canadian Athletics Coaching Centre. He currently runs Eveltraksport.com, which host both in person and online coaches education.
- 3:30 – What is core training and core strength? “The core is not one area, it is a link. It is the link between the upper and lower body. Transition of force depends on the core being strong and flexible. “
- 8:30 – Concepts in training the core: “The core allows your body to find and keep the positions it is most powerful in. “
- 10:00 – Balancing isolated and coordinative training: “Generally speaking you want to develop the core within the context of the movement, but there is a place and time when you need to isolate certain muscles and direct them. “
- 13:30 – Creating circuits by understanding functional anatomy and variation.
- 17:45 – Finding full range of motion: “You don’t need to keep an athlete in a neutral position all the time. You need full flexion and extension to reach the full range of motion since that’s a position they will go through in life and in sport. “
- 19:30 – Differentiating sports-specific work and core-focused work. “What is core training? What isn’t? At the end of the day the name doesn’t matter. What matters is that you are dosing it correctly and accounting for it in your overall load. “
- 24:00 – Putting core training in context of different sports and diving into exercise classification.
- 32:00 – Foundational core strength and progressing core training.
- 37:30 – Finding appropriate training: “There are no bad exercises, there is only stupidity. It’s how and when you implement it. “
- 40:45 – Variables to progress: “Progressing core training isn’t about adding more weight, it is about adding more complexity, range of motion, or other elements. “
Becoming a better sport parent
- 41:30 – Keys to sport parenting: “Being a good sport parent is about 2 things: Put your kids in a good environment. Then get out of the way. “
- 47:30 – Educating parents.
- 51:30 – Understanding where parents are coming from.
- 54:00 – Getting kids to live more physically active lives.
To hear more on these topics, listen to the full episode above. Also be sure to subscribe to our podcast and review it on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
- This month’s site theme is core strength, which we looked at during the start of the episode. Join HMMR Plus so that you don’t miss out and get full archive and resource library here on HMMR Media.
- Videos of most of the exercises and movements discussed in this episode are available to members in our movement library. Check out the core section, or also reference our in-depth video lesson on medicine ball routines.
- You can follow Evely on Twitter and find out about his upcoming projects at @eveltrak and at Eveltraksport.com. His International Conference of Athletics Excellence will take place from November 30 to December 1.
- Evely has been the podcast’s most frequent guest. You can learn more from him about exercise classification on Episode 156, Bondarchuk for team sports on Episode 114, variation on Episode 93, and polarized training on Episode 3. Regarding the Bondarchuk for team sports topic, we also had a member hangout in July to discuss it in more detail. We also did two written interviews with Evely, which you can find here and here.
- Evely is a contributor to HMMR Media. Check out his page and his biography. We recommend his series on traditional periodization and modern trends in periodization.