The number one reason that you won't reach your power potential is a weak core area . Exercising with more power will make your workouts more efficient and will better tone your body. The saying "you are only as strong as your weakest link" is true in the case of the human body. The majority of powerful movements are either initiated or transfer through the body's core area. Many injuries, including low back pain , can also be linked to a weak core area.
Functional training should be a huge part of your strength and conditioning program. Or, stated another way, you should be trained for how you want to live and play. For example, if you are a triathlete, your training would mirror many of the same techniques used by athletes. Some traditional training techniques, such as machine weight training, have not focused on functional training. Here are some tips to follow:
1. Your body needs to stabilized and strengthened before progressing to high-speed power exercise programs. If this is not done, you are headed for certain injury when more intense exercises are introduced. Along the same lines, you should perform an exercise correctly before progressing to power exercises.
2. If you perform core exercises in a standing position, you will also work the important hip stabilizer muscles and not just the abdominals. A great full-body core exercise is the medicine ball chop.
3. The core exercises should be multi-planar , multi-dimensional and progressive. Many daily movements involve twisting, rotating, turning, etc. The exercises should also constantly challenge and improve (progressive) your balance . Finally, your training should target endurance, strength and power.