I’ve learned that better results come for simplicity, both in coaching and in my own training. Too often we as coaches or athletes are searching for the next best piece of equipment or exercise variation/progression that we lose sight of what is really important: Getting the job done as effectively and EFFICIENTLY as possible. Sure we need variation in our program, progressions and regressions for all our exercises but first things first we must get really good at the basic movements or exercises before we can move on to more challenging things. Remember, 80% of our work should be geared towards consistently executing the basics.
You want to have a staple collection of exercises that you use for everyone and alternatives for injured athletes. Your progressions/ regressions for each exercise will allow you make the necessary program adjustments on the fly when needed.
As an example I am going to show you how we program our core strength and stabilisation. We break down our core training into the following categories:
1. Anti-Extension (Top down, Bottom up)
Top-down - Exercise Ball Variations, AB Wheel Rollouts, and TRX fallouts
Bottom-up – Leg Lowering
2. Anti-Lateral Flexion
Side Planks
3. Anti-Rotation
Half/Tall kneeling/Standing cable core press, cable tight rotation, rope tight rotation.
4. Cotralateral Control of the Hip and Torso
Half/Tall kneeling Chop/Lift iso-hold, straight arm tight-chop, straight arm tight-lift, tall kneeling/Standing barbell landmine.
