Core Training

Core-dinated Training
for the Endurance Athlete
Pam Pedlow, MHK, CSCS

Periodization refers to the systematic

transfer of training hours between the
core-dinated strength and endurance
training parameters (more on this later).

Core-dinated strength is the progressive

integration of upper and lower body in
single complex movement patterns. For
example, instead of doing lunges, rows,
and abdominal crunches separately, coredinated training would combine them
into a lunge row combination. The
lunge activates the lower body, the row
activates the upper body, and maintaining a stable torso activates the core.
While core training on its own (crunches, Russian twists, back extensions, etc.)
is benecial, integrating torso stability

into movement patterns stimulates the

core muscles to work as they are used
in real life versus how they are used in
a gym. For those who participate in oroad triathlon events, it is a good idea to
add some reactivity, such as closing the
eyes, unexpected perturbations while
balancing or landing, etc. This will help
to sharpen your ability to react to unexpected changes in terrain.
So just how do you work all of this extra
training into your already overloaded

Figure 1. Flow Chart: Core Training for the Endurance Athlete

Endurance Training
Goal Event

Volume of Training

season is the perfect

time to refocus your training goals by taking the
focus o the endurance aspect of training and emphasizing rebuilding, integrating, and rebalancing core strength.
As an endurance athlete, be it a triathlete,
ultra trail runner, adventure racer, or 10K
participant, you have invested countless
hours training in the endurance mode.
Rightfully so, as cardiovascular tness is
the single most importance measure of
success in any endurance event. At goal
event date, your cardiovascular tness
level is at its peak and you feel amazing.
But what happens after you cross the nish line? If you are like most endurance
athletes, you might fear that reducing
your cardio hours will result in a loss of
tness, when in fact the opposite would
hold true. By refocusing or periodizing
your post event (o season) training
hours, it is very likely that the quality
and eciency of training for your next
event would be improved.

Season

20 reps x 1
to 2 / wk
Maintenance

Increase integration
Decrease # of exercises
1520 reps / 23 sets x 2 / wk

Build core strength

Introduce integration
1015 reps / 23 sets / x 3 / wk

PreSeason

OffSeason
Goal Event

Coredinated Training

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Vol. 5 No. 5 | Page 26

Core Training

Coredinated Training for the Endurance Athlete

Initially, your program will include a

series of exercise groupings, with each
group tapping into a dierent parameter
of conditioning. To clarify, refer to the
table 2 and the gures below.

GROUP #1

schedules? Just as you do with your multidimensional movement pattern; left and the shoulder complex to rotate
endurance training, periodize. Figure lunge forward with the left leg while to the right.
1 outlines the basics of combining core- simultaneously rowing with the right
dinated training with endurance train- arm. To equate this to cycling- imagine How do you know how your core-dinating. The two reciprocal triangles repre- a steep hill climb. You are standing and ed training is progressing? Well, endursent the trade-o between core-dinated driving down with the left leg, the arm ance-wise you would look at heart rate;
and endurance training. Post event, and shoulder complex encounter a pull. core-dinated training-wise, you look at
when endurance volume is at its low- In order to maintain pelvic stability (not technique. Perfect technique through all
est, core-dinated training is at its peak. to mention maintaining a stable line on repetitions of an exercise is imperative.
Then as endurance volume builds, core- the bike) the torso must resist the natu- If you are unsure of how an exercise
dinated volume is reduced. Note that ral tendency of the pelvis to rotate to the should be done, or where it should be
felt (or not felt), ask. Seek the advice of
although core-dinated volume (frequency of workouts per week) decreases, the
intensity increases. As event day nears, Table 2. Example Exercise Sequence
a weekly core-dinated session is all that
CONDITIONING
is needed to ensure the neuromuscular
EXERCISE
PARAMETER
system remains uploaded and strength
Lunge
Strength
gains are maintained.
Figure 2

Oblique Ab crunch
Figure 3

Core

Seated Stability Ball Cable Row

Figure 4

Core-dinated Strength

As you progress, the exercises become Figure 2. Dumbbell Lunge

more multidimensional. Using the same
group of exercises listed above, the three
individual exercises gradually reduce to
a combination, cable lunge and row
(Figure 5). The abdominal aspect of
the exercise occurs as you both pull and
resist the pull of the cable during the
sequence. This can be progressed further
by striding forward to a single leg stance
during the lunge, adding instability (balance disc, half dome stability ball, balance board, etc.) to the lead leg (Figure
6 & 7).
Incorporating contralateral movements
to your exercise sequences will increase
the functionality of your workout. Using
the same Group #1 example, the three
exercises combine to form this single

NSCAs Performance Training Journal | www.nsca-lift.org/perform

Vol. 5 No. 5 | Page 27

Core Training

Coredinated Training for the Endurance Athlete

a qualied strength and conditioning

expert, with a degree in kinesiology or
human kinetics, as well as experience in
endurance sports.

Figure 3. Oblique Ab Crunch

Finally, I highly recommend that you

avoid machine-based exercises. Instead,
choose equipment that uploads the nervous system (requiring you to use more
of your postural stabilizers) such as, free
weights, cables, bands, medicine balls,
etc.; and, substitute a stability ball for a
at bench. In addition to their versatility, they also allow the body to move
through its natural range of motion,
another plus for the functional side of
conditioning.
Investing training time in an o season,
core-dinated conditioning program will
yield you the highest return on your
overall training hours. So spend the
time now rebuilding, integrating, and
rebalancing core strength and not only
will you be less likely to be side-lined by Figure 4. Stability Ball Seated Row
injury during training, but you will also
increase your eciency, likely resulting in your most successful season ever.
Good luck.

About the Author

Pam Pedlow, has a bachelors degree in
exercise science and a masters degree in
sports medicine, from the University of
British Columbia, and is a Certied
Strength and Conditioning Specialist with
the NSCA. She is the founder of, Fitness,
Function & Performance Conditioning,
where she trains a variety of weekend and
performance athletes, in both clinical and
gym-based scenarios. Pam is a competitive age-group ultra trail runner and in
her spare time she can be found trail
blazing through the mountains of British
Columbia, Canada.

NSCAs Performance Training Journal | www.nsca-lift.org/perform

Vol. 5 No. 5 | Page 28

Core Training

Coredinated Training for the Endurance Athlete

Figure 5. Cable lunge Row Combo

Figure 6. Half Dome lunge Row Combo to Single Leg

StanceStart

Figure 7. Half Dome lunge Row Combo to Single Leg

StanceEnd

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Vol. 5 No. 5 | Page 29