Table 1.
Sample 8-Week Core Strength Training Program (CSTP).
| Phase of Program | Day 1 | Sets x Reps | Day 2 | Sets X Reps |
|---|---|---|---|---|
| Week 1: Endurance | ||||
|
| ||||
| Depth jump | 3x10 | Squat w/ MB Rotation | 4x12 | |
| Split squat BL weight | 3x12 | Squat Jump | 4x12 | |
| MB standing Russian twist | 3x12 | Reverse Lunge w/ ROT | 4x12 | |
| Static Paloff press | 4x30 | sec Plank | 4x1min | |
| SL deadlift | 3x12 | BB Floor wipers | 3x12 | |
|
| ||||
| Week 4: Strength-Power | ||||
|
| ||||
| Suitcase squat | 4x5 | Depth jump + squat jump | 5x5 | |
| Standing long jump | 4x8 | Tuck jump | 4x8 | |
| Reverse lunge with MB ROT | 4x12 | Forward lunge BL weight | 3x12 | |
| Plank reach | 4x1min | MB toss seated | 4x12 | |
| Paloff press | 4x12 | BB roll out | 3x12 | |
|
| ||||
| Week 6: Power-Peaking | ||||
|
| ||||
| Squat jumps resist | 4x5 | Depth jump + squat jump | 5x6 | |
| Resistance band power ROT | 4x8 | Squat jump 180+Bosu | 4x6 | |
| Forward lunge MB ROT | 4x12 | Split squat ROT MB toss | 4x8 | |
| Seated MB ROT toss | 5x8 | Plank dynamic ROT | 5x20 | |
| MB sit-up throws | 4x10 | SL MB toss/catch | 4x8 | |
|
| ||||
| Week 8: Maintenance | ||||
|
| ||||
| Depth jump + 2 LJ | 5x5 | Progressive box jumps | 5x4 | |
| BB chops | 3x10 | Squat jumps resist | 5x6 | |
| MB slams | 3x12 | BB landmines | 2x10 | |
| Plank US | 3x45sec | US split squat MB ROT | 3x12 | |
| Paloff Press | 3x12 | Floor wipers | 3x12 | |
| MB sit-up throws | 3x12 | |||
*
BL- bilateral, MB- Medicine ball, SL-single leg, BB- Barbell, ROT- rotation US-unstable