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10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well.
In fact some of the most effective exercises for developing a strong athletic core, will come from strength training with compound movements such as squats, deadlifts, chin-ups or push-presses! But we know that you guys love core work, and fortunately, there are also countless other variations of specific anterior core exercises, many of which involve some element of hip flexion which makes these exercises far more effective and much more closely related to the movements demanded in most sports.
Below, we’ve outline some of our favourites for you to include in your upcoming training sessions!

DEADBUG

PRONE KNEE TUCK – TRX

ASLR

PILLAR MARCH – SLIDES

AB WALKOUT

PILLAR MARCH – TRX

PIKE – TRX

ALTERNATING LEG LOWERS

DYNAMIC BRIDGE – STABILITY BALL

DYNAMIC BRIDGE – TRX

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DARRAGH FINN

DARRAGH FINN

STRENGTH & CONDITIONING

Darragh Finn is a performance specialist at AXSOM Sports. He holds a Bsc in strength & conditioning, specialising in strength & power development.

3 Push-Up Progressions

3 Push-Up Progressions

The push up is a staple in many resistance training plans, and for good reason. It is a large compound upper body exercise which also demands excellent trunk stability. It is also a very safe option for youth and inexperienced athletes – “failing” on a repetition just means you are left lying on the floor! The one downfall of this exercise is that the intensity (resistance) can not be as easily progressed/regressed as is the case with dumbbell or barbell exercises. But don’t let that put you off. Below, we’ve outlined 3 push up variations to keep athletes of all levels challenged!

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Indoor Conditioning Session

Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

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Blood Flow Restriction Training

Blood Flow Restriction Training

Restriction to blood flow first emerged as a form of exercise training with Japanese bodybuilders in 1995, but is now more commonly referred to as Blood Flow Restriction (BFR) training.  Over the past 3-4 years, BFR training has exploded in popularity amongst strength coaches and physiotherapists alike. Early research identified the capability of BFR to stimulate hypertrophy and strength gains when combined with low-load resistance training but there was a distinct lack of research on how this was happening.  

read more

Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

Blood Flow Restriction Training

Restriction to blood flow first emerged as a form of exercise training with Japanese bodybuilders in 1995, but is now more commonly referred to as Blood Flow Restriction (BFR) training.  Over the past 3-4 years, BFR training has exploded in popularity amongst strength coaches and physiotherapists alike. Early research identified the capability of BFR to stimulate hypertrophy and strength gains when combined with low-load resistance training but there was a distinct lack of research on how this was happening.  

Field Sport Conditioning

As teams across the country are forced to suspend all collective training, we thought we would help out with a sample session that can be completed individually and modified to suit!
This session includes work in all energy systems to maximise transfer to your sport.
Give it a go and pass it along to your team mates if you think they would benefit. Feel free to get in touch with any questions!

Repetition Tempo

Tempo is a training variable equal in importance to reps and sets. This programming tool allows coaches to target specific adaptations in an athletes programme and is a key component of a training plan. Essentially, in resistance training, tempo refers to the speed that an exercise is performed. The tempo that each rep is performed at will dictate the total time under tension (TUT) for any given set, and this component is one of the major keys to achieving the desired training response.

Maximal Aerobic Speed

In recent years Maximal Aerobic Speed has become popular among team sports in particular, primarily because it presents a simple and effective method of testing aerobic power. However, the real value of this method is that the data from testing can be used directly in the prescription of conditioning loads. This article aims to provide detailed instructions on how to effectively administer an MAS test, in a team setting, and examples of how to effectively use this data.

Psychological Resilience in Sport

Think of the physical preparation that goes into an athletes performance; nutrition, sleep, strength training, recovery, rehabilitation are just a few. Ask, is mental performance receiving the adequate amount of time and dedication that it should be in comparison to the physical preparation, and if not, why?

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