Stabilization Training – The first step towards strength training

Stabilization Training is an important part of your overall health that you need to do before you begin strength training programs.

Strength training is an important part of overall health. According to experts, lean muscle mass naturally declines with age, but by adding strength training to your daily gym routine you can help maintain your muscle mass.

Strength training also helps you develop strong bones, manage weight, improve your ability to perform daily activities, and reduce signs and symptoms of many chronic diseases.

However, to be able to train for strength, you need to have a period of stability training beforehand. I’ve noticed that a lot of people get strength training injuries without building a solid foundation for muscular endurance, joint stability, flexibility, posture, and muscle coordination.

This leads to muscle imbalance, with muscles having to work too hard to compensate for other muscles leading to injury.

What is Stabilization Training?

Stabilization Training uses repetitive movements to help your body activate its ability to keep balance. These activities will range from steady movements to unstable movements.

For example: Initially, you will be doing push-ups on a fixed floor, after mastering they will be transferred to push-ups on the Bosu ball.

This helps increase neuromuscular mobilization needed to stabilize joints through the upper body and maintain optimal posture.

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Phase 1 can be applied to core and balance activities in addition to resistance training. Core exercises in this phase involve small movements that go through the spine and pelvis (e.g., Floor Bridge or Plank), while balance movements involve minimal joint movement and exercise. focus on stabilizing reflex joints (eg, balancing on one leg).

Even plyometric activities can be adapted for the early stages by adding 1-2 hold-ups on landing (e.g. do a Jump Squat with 3 seconds of holding on to the ground).

Losing weight is the biggest reason many people go to the gym. With the first phase, you can design great programs for weight loss.

Fitness professionals can also help members achieve this goal by training in stabilization endurance in phase 1. The additional muscles during the workout help stabilize the body, increase the number of reps higher, and the time. Take shorter breaks in between sets or use a circuit to increase calorie burn during your workout.

In phase 1, the rest time between sets ranges from 0-90 seconds. The reps range from 12-20 reps per set with 1-3 sets for each exercise. The weight moved during this phase is less intense, about 50-70% of the 1RM (One-Rep Max) of the practitioner or even without weights.

If you’re not sure what your 1RM is, you can follow the instructions here.

Tempo (speed of movement when performing movement) is also slower than 4/2/1 (second), this means 4 seconds for stretching (downward movement), 2 seconds for staying still place and 1 second of muscle contraction (upward motion). By doing stretches more slowly, you’ll focus more on stabilizing your muscles, preparing your nervous system for future function.

A sample program of Stabilization Training phase 1

This is a sample program of phase 1. It includes a short warm-up using foam rolling. Each exercise listed also offers an easy and advanced way to help meet the needs of the client (if you are a trainer).

The majority of exercises are fold/open movements performed on a vertical plane, movements most people find more comfortable at the beginning of an exercise program. But don’t worry, these programs will still be a challenge for the experienced.

Give it a try, it looks simple but it’s not as simple as you think, especially if you do it on a 3-set circuit with minimal rest between sets and only 1-2 rests. minutes between sets.

If you are a trainer, you will need to complete a health history assessment of your client prior to any exercise program to determine if your client has limited health. to choose the most appropriate exercises and equipment based on their goals and health outcomes. You can modify them to suit their specific needs later on.

Optimal performance training model

Optimal performance training model

  • Stage 1: Stabilization Endurance
  • Number of reps: 12-20 (with 1-leg exercise or arm variation: 10 reps on each side)
  • Number of rounds: 1-3 rounds
  • Tempo: 4/2/1
  • Strength: 50-70% 1RM
  • Rest time: 0-90 seconds

Circuit (optional): After a warm-up, complete 1 set of all exercises with as little rest as possible between exercises. Do after the first round, rest for 1-3 minutes and do the remaining 2 circuits, then do Cooldown.


Foam Roll

Hold the roller in soft positions for 30 seconds: Calves, inner thighs, hip flexors, upper back.

Static stretching

Hold each static stretch for 30 seconds: Calves, hip flexors, inner thighs, and back (latissimus dorsi).

Practice part

Stand with 1 leg balance

Stand with 1 leg balance

Stand with your feet shoulder-width apart, toes pointed straight ahead, and hips in a natural position. Lift 1 leg up until thighs are parallel to the floor, hold for 5-10 seconds, lower leg and repeat, then switch sides.

  • Easier: Stick to a fixed surface when performing the movement
  • Harder: Perform on a foam pad.
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Plank exercise

Lie on your stomach on the floor with your legs together, forearms on the floor. Keep your abs and glutes tight and lift your whole body off the ground until a straight line is formed from head to toes. Hold for 1-2 seconds and then start again.

  • Easier: Do it on your knees or place your hands on a high chair
  • Harder: Do it with one foot off the ground

Squat Jump

Squat Jump exercise

Stand with feet shoulder-width apart, toes pointed straight ahead, hips in a natural position, knees straight with 2nd and 3rd toes.

Jump on the spot, and swing your arms overhead. Lower gently and hold for 3-5 seconds. Repeat the action.

  • Easier: Reduce depth when you’re down and only do shallow squats
  • Harder: Pull your knees up when jumping to create a crunch.

Step up to Balance, Curl, and Overhead Press

Step up to Balance, Curl and Overhead Press

Stand in front of a step or platform (about 15-45cm high) with dumbbells in your hand. Step onto the platform with one foot, keeping your toes pointed straight ahead, and knees in line with your feet.

Stand up straight and balance on one leg. Bend your other leg up to hip height. After balancing, bend your arms up to bring the dumbbells up to your biceps, then push straight over your head. Lower the dumbbell, lower the leg you are lifting first, step the other foot down to the starting position, and repeat then switch sides.

Cable Squat

Cable Squats

Stand with feet shoulder-width apart, toes pointed straight ahead, hips in a neutral position, The knee is in line with the second and third toes. Hold the cable at the side of the body and slowly begin to squat, not allowing any internal rotation at the hips or knees. Sit on your back while maintaining a straight spine and chest up. Stand up by contracting your glutes and pressing through your heels as your knees extend. Repeat.

  • Easier: Do it with the ball against the wall or reduce the depth of emotion
  • Harder: Squats without cables

Dumbbell Chest Press

Dumbbell Chest Press exercise

Lie on your back with a stability ball between your shoulder blades, feet shoulder-width apart and pointing straight ahead, knees bent, glutes tight, and hips lifted. Start with one dumbbell in each hand at chest level, pushing both dumbbells straight up and then together by extending elbows and contracting the chest. Slowly return to the starting position and repeat.

  • Easier: Do it on a flat chair
  • Harder: Using 1 hand

Dumbbell Row on Ball

Dumbbell Row on Ball exercise

Start in a prone position with your belly on the stability ball, feet down, legs straight, and abs in. Hold a dumbbell in each hand and straighten your arms in front of you. Lift your chest off the ball and pull the dumbbells toward your armpits with your thumbs. Repeat.

  • Easier: Do the movement with knees kneeling on the ball
  • Harder: Do it with 1 hand

Overhead Military Press on Ball

Bài tập Overhead Military Press on Ball

Sit on a stability ball with your feet hip-width apart and facing forward. Start with dumbbells at shoulder height, pushing them overhead until both arms are fully extended, palms facing forward. Slowly bring the dumbbells back to the starting position. Repeat.

  • Easier: Sit on a flat chair
  • Harder: Do it with 1 hand

Single Leg Biceps Curl

Single Leg Biceps Curl . Exercise

Stand on the floor on one foot, toes pointed straight ahead, knees slightly bent over second and third toes. Start with your arms at your sides, holding a dumbbell each. Perform the biceps curl by bending the elbows. Slowly return to the starting position, repeat 10 times, then switch legs.

  • Easier: Stand on 2 legs
  • Harder: Single-handed performance or standing on an unstable surface

Single Leg Tricep Extension

Single Leg Tricep Extension exercise

Grasp the cable puller handle with palms facing the ground and elbows bent at a 90° angle, standing on one foot, toes pointed straight ahead and knees slightly bent over second and third toes. father. Keeping the shoulders back and down, extend the elbows by pushing the handles down until the arms are fully extended. Return to start and repeat.

  • Easier: Stand on 2 feet
  • Harder: Do it with 1 hand
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Repeat the warm-up exercises

Do you need to feel pain after exercise?

Clients, especially those new to exercise, may ask you about muscle soreness in the days after they exercise and when it will subside.

Other clients may judge the value of a workout based on their pain level. As the body responds and adapts to new physical stressors (eg, exercise, increased overload), late-onset muscle soreness (DOMS) can occur. DOMS is usually felt 24 to 72 hours after an exercise session.

Minimize DOMS by having clients start at a consistent but low intensity, gradually increasing their training as their body becomes more efficient and adapts to stressors.

For clients who need more overload in their training program, adjust acute variables such as reps, sets, tempo, rest time, intensity, and selected exercises to increase the challenge.

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