![]() ![]() Core exercises in this phase of training involve little motion through the spine and pelvis (i.e., floor bridge, plank) while balance movements involve minimal joint motion and focus on reflexive joint stabilization (i.e., single-leg balance, single-leg lift and chop). Phase 1 can also be applied to core and balance activities in addition to resistance training. This increases the neuromuscular recruitment required to stabilize the joints through the upper body and maintain optimal posture. These proprioceptive type activities are progressively introduced from stable to unstable.įor example, as a client masters a push-up on the ground he or she will then move to performing the push-up on a stability ball, a BOSU®, a Core-Tex™, a suspension trainer, or a whole-body vibration (WBV) platform. Stabilization endurance training uses high repetitions and proprioceptively enriched activities-activities that challenge an exerciser’s balance. ![]() No matter a client’s ability, this initial phase can be manipulated to challenge even the most seasoned athlete or regressed to accommodate a novice exerciser. NASM’s Optimum Performance Training™ (OPT™) model is a three level system of five phases that starts with stabilization endurance training. Stabilization training helps us to establish this base, while also laying the groundwork to achieving multiple fitness goals and higher training levels. Without a strong structural base to move from, how can we continue to build upon our foundation or safely excel in our fitness endeavors? Not very well! New clients, or even those that you’ve been working with for some time, can all benefit from focusing some of their training on stabilization work. ![]()
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