5 Steps for Training a Strong & Defined Core | Dr. Andy Galpin

Five-Step Core Training Progression00:00

Progressively overload core muscles using a five-step strategy. Step one begins with isometric exercises that involve no movement. Emphasize control and develop fatigue resistance by holding the proper position. Do not add load or movement until the correct position can be held reliably. This stage may last anywhere from six days to six months. The goal is to confirm that the obliques, rectus abdominis, glutes, back, global core, and shoulder girdle can all maintain the correct position before progressing.

Step Two – Anti-Movement and Eccentric Fatigue Resistance01:30

Once isometric control is established, move to anti-movement or eccentric actions performed with fatigue resistance. An example is progressing from a held lateral plank to a standing lateral bend, focusing on the controlled lowering (eccentric) phase. Demonstrate the ability to extend the movement with light load and high repetitions while maintaining proper form.

Step Three – Loaded Anti-Movement or Eccentric Actions02:00

Add load to the anti-movement or eccentric pattern. Use heavier loads and lower repetitions with less emphasis on fatigue. The focus shifts to building strength while ensuring technique remains solid. If form breaks down, treat it as a failure and continue working on the strength component.

Step Four – Concentric Actions with Fatigue02:31

Introduce active concentric movement performed to fatigue. Examples include cable crunches or other movement-based exercises done for high repetitions. The emphasis is on actively pulling or contracting the target muscles under fatigue.