As runners and cyclists, we are trying to create stability (and therefore reduce energy leaks) through our body so we can translate more of the power we are producing into the foot strike or pedal. Unlike cross-country skiers, for example, cyclists and runners don’t produce power with flexion and extension through the trunk. Our goal is to train our ability to hold neutral, stable spinal-pelvic posture to create a stable platform for hips and lower extremities to efficiently produce and direct force into the foot.
With trunk stability, there are lots of ways to progress the exercises and circuits, first keeping it simple with exercises such as planks—which is statically holding a neutral spine and pelvis—and then gradually progress the workouts and include more complex movements while holding stable posture.
RELATED WORKOUT: Off-Season Core Strength for Cyclists
Remember that the factor most influencing our ability to hold stable posture in endurance sports is how we hold our posture 8-10 hours throughout the day. You want good posture to be your default posture. Consistent trunk stability work three times a week at 30-45 minutes a session can’t overcome 8-10 hours of poor posture.
How to do this workout
Ideally perform trunk stability in the morning or as an activation workout before your activity. Run through each circuit one to two times, working toward three sets at the number of reps that you can do well (i.e., 10, 15, or 20 reps, building toward 25 reps). For static exercises, work on aiming for a time you can hold well while maintaining integrity of the position with good, controlled breath (15, 25, 35, or 45 seconds, building toward 1 minute).
The goal is to build a solid foundation over just doing more reps or more time. Start with the number of reps or time held statically that you can do with integrity, then in subsequent workouts challenge yourself to incrementally increase the effort. If you choose to modify the movements with mini bands, I like the Perform Better brand as a good investment for your home gym.
Workout of the Week: Trunk Stability Circuit
Circuit 1
- Right-Side Plank
- Modifications: Lift the top leg for a number of reps or adjust the time held.
- Front Plank
- Modifications: Alternate raising one leg at a time or add a physio ball under the elbows. From there, try rotating arms on the ball, moving the ball forward and backward, or touching a knee to ball. Count rep or adjust time held.
- Left-Side Plank
- Modifications: Lift the top leg for a number of reps or adjust the time held.
- Dead Bug
- Modifications: Add ankle weights and/or create resistance overhead with a band for greater abdominal muscle recruitment.
Circuit 2
- 45s Right
- Modifications: Add mini bands above the knees and/or ankle weights.
- 90/90s
- Modifications: Add mini bands above the knees, and/or ankle weights. Alternatively, create resistance overhead with a band for greater abdominal muscle recruitment.
- 45s Left
- Modifications: Add mini bands above the knees and/or ankle weights.
- Legs Up and Down
- Move slowly down and up, making sure you hold neutral spine and pelvis throughout the entire movement. If you feel loss of neutral spine-pelvis, you are going too low. Build toward that lower position.
- Modification: Statically pull on a band overhead for greater abdominal muscle recruitment.
