Core Performance & TRX: A New Strength Training Paradigm for College Coaches

On November 4th, I gave a two-hour workshop to 22 local coaches and graduate students at Smith College in Northampton, MA- the outline is here:

Workshop Outline

   I.   Overview of the Core Performance (CP) Training System

• Training Philosophy – rehab & strength specialist designed “functional” programs:  “Train Movements not Muscles”
• “The medium is the message” – CP integrated system resources:  books, video, web, social media, home fitness (GoFIT)
• Advantages of CP (and TRX): time, $, professionalism (improved coach knowledge, enhanced communication & athlete autonomy)
• The CP workout design – five basic parts.

II.   Key Background Concepts/Terms a Coach Should Know

• Periodization – annual plan & phases: general, specific, competition, transition (and related training exercises)
• Energy systems and muscle fiber types
• Principles of Training

III.  Practicum 1 – Prehabilitation & Movement Prep

• Exercises from CP L1, L2, L3

IV  Core Performance Sport-Specific “Individualized” Programs

• CP vs. “traditional” (e.g., Bompa, 2010) periodization

V.   Practicum 2 – CP Workout via iPhone/iPad/Laptop

• In pairs (athlete/coach) or trios (athlete/coach/observer) complete the workout

VI.   TRX – Fitness Anywhere!

• Training philosophy and marketing highly similar to Core Performance
• Brief description of TRX apparatus and installation

VII.  Practicum 3 – TRX

• TRX alternatives to traditional exercises
• TRX progressions and adaptations

VIII.   Practical Tips

• Challenge stability – don’t pile on the weight!
• Implementation for every budget: free, cheap, reasonable
• Try it yourself for your own fitness
• Become independent and self-sufficient with CP & TRX
• Fitness Builder iPhone app (and web version) highly recommended

IX. Questions & Discussion

X.   References

Baechle, T.R. & Earle, R.W. (Eds.) (2000). Essentials of strength & conditioning.  Champaign, IL: Human Kinetics

Bompa, T. (1999). Periodization:  Theory & methodology of training.  Champaign, IL: Human Kinetics.

TRX (http://www.trxtraining.com/)

Verstegen, M., & williams, P.  (2004). Core performance.  Rodale.  (http://www.coreperformance.com/)

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