Stabilization Strength Training Workout

When I was taking my classes to become a personal trainer I learned all about NASM’s Optimal Performance Training (OPT) model. This model is designed to systematically progress clients through three phases of training (stabilization, strength, and power) leading them to reach their fitness goals.

Last week a friend and I got into a conversation about strength training, because he wasn’t seeing the results that he wanted. Long story short, I started telling him all about the OPT model. It was probably way more than he wanted (or cared) to know, but I was getting really revved up about it.

I left the conversation feeling super energized. It helped remind me why I wanted to get my personal training certification in the first place. This stuff is just so interesting to learn about and discuss with others.

Interesting to me, anyways.

With that said I wanted to talk a little bit about the initial phase of the OPT model: stabilization. I will focus on the strength and power phases at a later date. Feel free to start getting excited about it now.

The primary focus on the stabilization phase is to increase muscular endurance while enhancing coordination (or “neuromuscular efficiency” if you wanted to get technical). Basically, the exercises in this stage are performed in an unstable environment with low intensity and high repetitions.

Rather than progressing to higher intensities (from 5 lbs weights to 10 lbs weights) we progress through various levels of unstable environments (single leg, stability ball, foam pad, bosu ball, etc.).

Another key piece of the stabilization phase is the tempo in which the exercises are performed, which is described as 4/2/1: 4 counts for the eccentric movement, 2 counts for the isometric, and 1 count for the concentric. Let’s walk through some examples:

• Biceps curls: Lower the dumbbells in 4 counts, hold at the bottom for two, and curl back up in 1 count.
• Squats: Lower from a standing position to a squat position in 4 counts, hold the squat for 2 counts, and rise back up to standing in 1 count.

It’s a little difficult to grasp at first, but you’ll get the hang of it. When in doubt, do the “harder” piece of the exercise in 1 count. This is usually the concentric movement: the curl, the press, the extension.

During the stabilization phase we also focus on correcting any muscle imbalances so that proper form and alignment are developed and can be maintained. This is always important, but will become even more important when progressing to the strength and power phases.

Ok. Now let’s get into this stabilization strength training workout.

Here are the cues to guide you through the exercises:

• Squat Jumps with Stabilization: Stand with feet hip-width apart. Lower body into a squat, making sure knees stay behind your toes. Jump up, extending arms overhead. Land back in the squat position ensuring proper alignment. Hold for 3-5 seconds before jumping again.
• Ball Squat, Curl to Press: Stand with a stability ball between a wall and your low-back region, feet hip-width apart and a dumbbell in each hand at your sides. Lower into a squat, making sure knees stay behind your toes (starting position). As you rise to stand, curl the dumbbells up with a biceps curl. When you are completely standing press the dumbbells overhead until both arms are fully extended. Slowly lower your body back to starting position.
• Push-Up: Begin in push-up (plank) position. Keeping your body in a straight line with your core engaged, slowly lower your body while bending your elbows to 90 degrees. Push your body back up to starting position.
• Ball Dumbbell Row: Lie face-down on a stability ball with the ball under your abdomen, your feet straight back behind you, and your arms extending in front of you toward the floor with a dumbbell in each hand (starting position). Make sure to engage your legs for stabilization. Row the dumbbells back by bending your elbows and pushing your shoulder blades together. Slowly return to starting position.
• Seated Stability Ball Military Press: Sit on a stability ball with toes facing forward hip-width apart. Hold dumbbells at shoulder level with palms facing forward (starting position). Engage your glutes and core for stabilization. Press dumbbells overheads until both arms are fully extended. Slowly lower dumbbells to starting position.
• Single-Leg Dumbbell Curl: Stand on one foot with a dumbbell in each hand at your sides (starting position). Keeping your core engaged and your elbows at your side, curl the dumbbells up to shoulder level. Slowly lower dumbbells to starting position. Switch legs half-way through the set.
• Stability Ball Dumbbell Triceps Extensions: Lie on a stability ball with the ball at your shoulder blades, feet hip-width apart, toes facing forward, and knees bent at a 90-degree angle. Engage core and glues to keep the shoulders, hips, and knees all in line. Hold a dumbbell in each hand with your arms straight above you (starting position). Keeping your upper arms and elbows still, slowly lower your forearms down until the dumbbells reach the sides of your head. Raise dumbbells back up to starting position.
• Step-Up to Balance: Stand facing a box or step with a dumbbell in each hand at your sides (starting position). Step onto the box with one foot and push body up so that you are standing on the box or step balancing on one leg. Hold for 3-5 seconds. Step back down to starting position. Repeat with other leg.
• Ball Crunch: Lie on a stability ball with the ball at your lower back, feet hip-width apart, toes facing forward, and knees bent at a 90-degree angle. Your head and the top of your shoulders will extend off of the ball. Place your hands behind your head with elbows sticking straight out (starting position). Engage your core and crunch up until your shoulder blades are off the ball. Slowly lower back to starting position.

I would encourage you to try this stabilization strength training workout 1-2 times per week over the next few weeks. Concentrate on the 4/2/1 tempo and your balance as you work in the unstable environments. I have some personal issues with balance (AKA, I fall over a lot), so when I started doing some stabilization phase training it really helped out!

Ok. That was a lot of information to read through, especially on a Monday morning. I’m impressed that you made it all the way down to this sentence. I hope you found it interesting and helpful. Feel free to shoot any questions or comments in the comment section, I would love to hear your thoughts!