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Hey Reader,

This week marks the start of a brand new cycle on the Bulletproof Training Program.

How did you end up doing on the Hang Power Clean single last Tuesday?

We had several members set all-time PRs, and we're not even in an intensification phase yet!

Including me ;)

We're still laying the foundation and building a crazy engine while the offseasons is still young.

So I'm super pumped to see that.

This week, we're exploring core strength and stability training, which were critical for me when I was recovering from a herniated disc.

These assessments and training principles are the exact ones that helped me get back to pain-free training.

Enjoy!

Deep Dive

How to Build a Bulletproof Core for CrossFit

When it comes to CrossFit, your core is the foundation of every movement.

A strong core means better lumbar stability, improved performance, and fewer injuries during your workouts.

Did you know that studies show core strength can directly enhance power output in heavy lifts?

This is because the core facilitates force transfer between the upper and lower body.

Trying to train heavy without a strong core is like being a pasta noodle that is only cooked in the middle.

That doesn't seem very sturdy, right?

This week, we'll discuss the best ways to build a bulletproof core as a CrossFit athlete So you can get strong and stay injury-free.

Core Strength For CrossFit Performance

CrossFit is all about high-intensity, functional movements that require your body to move efficiently and safely.

A strong midline is the foundation that supports every action, from weightlifting to gymnastics movements.

One of the key tenets of CrossFit is that each movement is a midline to extremity movement.

This means each exercise originates at the core, and force is transferred to the limbs.

So, without a sturdy midline, the extremities won't operate as best as they could.

Core Strength For Injury Prevention.

A strong core acts as a natural brace for your spine, stabilizing your lower back during heavy lifts and dynamic movements.

Think of your core as a telephone tower.

The large cables that keep it standing are like the obliques, rectus femoris (six pack muscle), erectors and lats.

The smaller cables and connectors that prevent shifting of the beams are like the deep core muscles such as the transverse abdominis and multifidus.

Engaging the large and deep core muscles keeps the spine from moving under load.

This stability helps protect against common lower back injuries, especially during movements like deadlifts and cleans.

Assessing Your Core Strength

Before diving into core strengthening exercises, it’s crucial to assess your current level of core strength and endurance.

The Importance of Assessing First

Jumping straight into core training without knowing your baseline can lead to wasted time and strength imbalances.

Plus, it gives you a benchmark to measure your progress over time.

Core Strength vs. Core Endurance

Core strength and core endurance are not the same.

Core strength refers to your ability to generate force during short bursts of movement.

While core endurance is your ability to maintain that strength over longer periods.

Both are important for CrossFit, but endurance often plays a bigger role in WODs where maintaining form and stability is key across multiple rounds.

Core Assessments

To evaluate your core, it’s helpful to assess both endurance and strength with these simple yet effective tests:

Endurance Tests:

• Front Plank: Hold a plank position while maintaining proper alignment.
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  Target: :60 hold
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  (Watch a demo)
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• Side Plank: Similar to the front plank, but performed on your side, testing lateral core endurance.
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  Target: :90 hold / side
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  (Watch a demo)
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• Reverse Plank: Focuses on the posterior chain, testing the strength and endurance of the lower back and glutes.
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  Target: :60 hold
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  (Watch a demo)

Strength Tests:

• Strict Knees to Elbow: Hanging from a bar, slowly bring your knees to touch your elbows.
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  Target: 6 reps at a 30X1 tempo
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  (Watch a demo)
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• Sorenson Hold: Performed on a GHD machine, this is a static hold that tests your lower back and posterior chain strength.
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  Target: 2:00 hold
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  (Watch a demo)

The Best Core Strengthening Exercises

Building a strong core requires both endurance and strength exercises.

By training both aspects, you’ll improve stability, control, and power in your CrossFit workouts.

Once you have built adequate core endurance, building core strength comes largely from heavy lifting.

Here are some of the best core exercises to incorporate into your routine.

Endurance Exercises

• Plank Variations: Turn the plank assessment into training by incorporating variations like side planks and reverse planks.
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• Hollow Body Holds: These are a staple in gymnastics, they develop total body control by engaging your core and promoting a strong, posterior pelvic tilt position.
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  (Watch a demo)
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• Bird-Dog Rows: This combines strength an stability of deep core muscles by requiring you to maintain a neutral spine while rowing a weight in the quadruped position. The weight creates a rotary force you must overcome.
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  (Watch a demo)

Strength Exercises

• GHD Hip Extensions: Performed on a GHD machine, this exercise strengthens the lower back, glutes, and hamstrings.
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  (Watch a demo)
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• Pallof Press: This is an excellent anti-rotation exercise that trains your core to resist movement, building deep core strength and stability.
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  (Watch a demo)
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• Heavy Compound Lifts: Exercises like suitcase carries, deadlifts, and squats are essential for building core strength because they maximally load the core.

Incorporating Core Work Into Your Training

For CrossFit athletes, core work shouldn’t be an afterthought.

Incorporating these core exercises strategically into training is essential to maximizing performance and protecting against injury.

Here are a few methods for adding core work into your training.

As a Warm-Up

Adding core exercises like planks or hollow body holds to your warm-up helps activate your core before heavier lifts or intense workouts.

This primes your body for the work ahead and can improve performance.

However, for many athletes, including core work here often leads to it being skipped as they rush to get into the main workout.

Paired With Your Main Lifts

One of the most effective ways to ensure your core training gets done is to pair it with your main lifts.

By adding a core exercise between sets of heavy lifts like squats or deadlifts or as stand-alone exercises, you’ll keep the intensity high and avoid neglecting core work.

This is my preferred approach, as it guarantees core work happens consistently without getting skipped.

As a Cool-Down

Core exercises can also be added to your cool-down routine, especially if your main workout didn't already include core-focused movements.

Doing planks or Pallof presses at the end of your session can act as a "finisher" after your WOD.

However, fatigue from your workout may limit the effectiveness of your core training, which is why it’s not always ideal to leave it for the cool-down.

How I Program Core Work

I’ve found that pairing your core work with main lifts, such as squats or deadlifts, ensures that it becomes a core part of the session and doesn’t get overlooked.

This approach keeps the intensity high because you’re not waiting until you're fatigued, as you might with a cool-down.

Core exercises like Pallof presses, planks, or suitcase carries fit perfectly between sets of main lifts.

This keeps the core engaged without over-fatiguing it, allowing you to train it effectively without compromising the rest of your workout.

Once you achieve the targets in the assessment section, you can begin to phase these out.

Your main lifts will continue to strength your core.

Wrapping Up On Core Strengthening For CrossFit

Building a bulletproof core for CrossFit isn't just about aesthetics—it’s about improving performance, reducing injury risk, and boosting overall strength.

But the aesthetics aren't too bad of a side effect :)

It's easy to overlook the importance of core progression in CrossFit but it's the foundation for everything you do in the gym.

Applying these principles and movements to your training, you’ll gain more stability, power, and endurance for every WOD.

While also minimizing potential lower back injuries in the process.

If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!

Read more about improving strength & stability for CrossFit (LINK)

This Week's Training

Day 1 - 9/9/2024 A) Neutral Grip Pull-Up - 20X1; 3 x 3.3; rest :15 btw clusters and 2’ between sets (progress load) B1) Strict Press - 20X1; 3 x 10e; rest 1’ and move to B2 B2) Single Arm Ring Row - 20X1; 3 x 10; rest 1’ and move to B3 B3) Double Unders - 3 x 25-50 reps; rest :60 and move to B1 C) MAP 6 Mixed Modal Work 2 sets; rest 3:00 5 Min AMRAP 30 Cal Row 30 Wall Balls 20/24 lb to 10/9" View Training Week

Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!

This week's Blog Post

The Best Budget Garage Gym Equipment For 2024 In this guide, I’ll show you how to make your dream home gym a reality with practical tips, cost-saving strategies, and the best home gym equipment available on the market. Read now

Before you go, here's how I can help you

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Talk to you soon, Reader

Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN Physical Therapist | Remote Fitness Coach P.S. Want to eliminate pain while enhancing your CrossFit performance? Click (HERE) for a free consultation!