Last week I had the chance to sit down with some of my patients and another personal trainer in the area. We were able to discuss the approach of personal training and how that has been changing over the past few years. I was interested to find that the other personal trainer, certified through ACE, had a very similar approach to training. Both my background in NASM and his in ACE emphasized the importance of Stabilization Training as the first step in a training program.
Stabilization Training is the starting point in the OPT Model by NASM. This model was created to layout the foundation to allow clients to achieve optimal levels of physical and physiologic performance. Stabilization Training, being the basis for this model, is the phase of training focusing on increasing muscular endurance and stability all while developing optimal coordination. Essentially, this training ensures that you are using the proper muscles and performing the proper movements to ensure that you don't get hurt in later stages of training. Overall, the goal of this phase is to improve muscular endurance, joint stability, flexibility, posture and muscular coordination. This proper foundation allows for greater gains when higher volume and/or speed is added.
I think it is vital for this type of training to be included in all training plans and throughout all training plans. Below are a few exercises from NASM that focus on Stabilization Training (complete these with 2 sets and 15 reps each):
1. Single-Leg Balance Reach
Stabilization Training is the starting point in the OPT Model by NASM. This model was created to layout the foundation to allow clients to achieve optimal levels of physical and physiologic performance. Stabilization Training, being the basis for this model, is the phase of training focusing on increasing muscular endurance and stability all while developing optimal coordination. Essentially, this training ensures that you are using the proper muscles and performing the proper movements to ensure that you don't get hurt in later stages of training. Overall, the goal of this phase is to improve muscular endurance, joint stability, flexibility, posture and muscular coordination. This proper foundation allows for greater gains when higher volume and/or speed is added.
I think it is vital for this type of training to be included in all training plans and throughout all training plans. Below are a few exercises from NASM that focus on Stabilization Training (complete these with 2 sets and 15 reps each):
1. Single-Leg Balance Reach
2. Ball Squat
3. Floor Bridge
4. Single-Leg Dumbbell Scaption
5. Ball Dumbbell Row
- Clark MA, Sutton BG, and Lucett SC (Editors). (2014). NASM Essentials of Personal Fitness Training (4th edition revised). Burlington, MA: Jones & Bartlett Publishing.