Torso Training Basics
From Functional Training for Sports by Mike Boyle
There are four
basic functions of the torso muscles.
Stabilization is the primary function of the muscles of the torso and should be
addressed in the first two to three phases of all programs. Stabilization is
developed in three positions:
a. Standing
b. Bridging (feet and shoulders on the floor, knees bent to 90 degrees)
c. Quadruped (on all fours)
Lateral flexion develops the quadratus lumborum as well as the obliques.
Rotation is the key to most sport skills, particularly striking a ball
with an implement or throwing an object. Rotation is addressed by a rotational
progression with body weight and with the medicine ball.
Flexion is an action that occurs rarely in sports.
Most programs generally require too much flexion and extension and not enough
lateral flexion and stabilization work. Rotation with resistance is sometimes
done, but rotation with velocity is frequently not addressed. The popularity of
the stability ball has led to an increase in stabilization work, but it has not
spread to enough programs. In some cases the stability ball has actually led to
the use of exercises that are too advanced for the athletes. Stabilization work
should be done initially on the floor to take advantage of the stable surface.
This allows athletes to develop proper movement patterns. Remember that
unstable surface training is a progression, not a place to start.
The best torso work is probably done in a sport-specific or, more
appropriately, a sports-general position: standing. This makes medicine-ball
throws and cable-column exercises probably the best overall torso exercises.
Medicine-ball throws and standing cable-column exercises should be done at
least as often as conventional abdominal work. (Conventional refers to
exercises that are commonly considered abdominal or torso work, such as lateral
flexion, stabilization, and flexion-extension exercises.)
Advantages of Medicine-Ball Training
The medicine ball allows the user to work in a sports-general position or
pattern. These patterns are similar to the golf swing, tennis swing, baseball
swing, and numerous other striking skills.
Medicine balls bridge the gap from conventional strength and endurance
exercises for the torso to power development for the torso. Think of
medicine-ball work as plyometrics for the torso. The medicine ball allows the
muscles to contract at speed similar to that encountered in sports.
The medicine ball teaches summation of force, from the ground through the legs,
through the torso, and finally out through the arms. This is the essence of
torso function. The athlete learns to transfer force from the ground to the
ball, with the torso as the vital link.
Medicine-ball training can be done alone if a concrete block wall is available.
Work with the medicine ball has a total-body conditioning effect.
Disadvantages of Medicine-Ball Training
You don’t feel it. Athletes often judge torso work by the “burn.” You do not
feel the effect of medicine-ball training until the next day.
You need space. Medicine-ball training takes up a large amount of space and
requires masonry walls to throw against.
Coaches need lots of medicine balls in a range of sizes.
Advantages of Cable-Column Training
Cable-column torso work is done in a standing position.
Cable-column torso work allows you to progress from stabilization exercises to
dynamic resisted exercises.
Cable columns allow the use of progressive resistance in torso exercise.
Disadvantages of Cable-Column Training
The equipment is costly.
Exercises such as the chop and lift are not easy to teach or learn and require
time and energy from coaches and athletes.
There is often psychological resistance to any new concept. The idea of doing
ab work while standing with primary emphasis on isometric stabilization is a
tough concept to sell to some athletes and coaches.
Michael Boyle is one of the most respected professional strength coach's in the world. He is the foremost expert on Strength and Conditioning, Functional Training and general fitness. He currently spends his time lecturing, teaching, training and writing. Prior to 2003, Michael directed Mike Boyle Strength and Conditioning, one of the first for-profit strength and conditioning companies in the world. Mike Boyle Strength and Conditioning was founded to provide performance enhancement training for athletes of all levels. Athletes trained range from junior high school students to All Stars in almost every major professional sport. Check out his website at www.MichaelBoyle.biz
The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional. It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.
