Nsca core and hip activation


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Nsca core and hip activation

  1. 1. Charlie Hoolihan, CSCS*D, NASM-PES, CES Personal Training Director, Pelican Athletic Club
  2. 2. Opening thought  When the human body is concerned, we are dealing with a system that is so complex with som many interrelated variables, we can do nothing but be humble about our beliefs and recommendations.”  Chris Beardsley – Strength and Conditioning Research Review
  3. 3. What is the core?
  4. 4. Personal core pride in the eyes of the beholder
  5. 5. A Real man’s six pack
  6. 6. Definitions of Core muscles  “The body minus the arms and legs” Wikipedia  Fig describes the core as all the anatomy between the sternum and the knees with a focus on the abdominal region, low back, and hips (Schoenfeld and Contreras)  Tse et al. states that the core musculature includes muscles of the trunk and pelvis that are responsible for maintaining the stability of the spine and pelvis and are critical for the transfer of energy from larger torso to smaller extremities during many sports activities – (Schoenfeld and Contreras)  “Balanced development of deep and superficial muscles that stabilize, align and move the trunk of the body, especially the abdominals and muscles of the back.” Pilates  “My washboard road to paradise” – Guy in bar with shirt off.
  7. 7. Lateral and Anterior Core Deep and superficial muscles
  8. 8. Why core training  To enhance the various force couples that surround the joints associated with the core.  To provide training environments that come close to movement specific ones found in life.  To help train as many of the muscles as we can within movement sequences and systems in order to help provide an efficient conduit between upper and lower extremities.  Support  Movement economy  Transfer of power
  9. 9. What about sport specificity?
  10. 10. Even deeper and interelated
  11. 11. Sports specificity is the sport “No exercise in the weight room is sport specific. Training in the weight room enhances physical qualities associated with athleticism which is different from skill. The repetition of the sport’s skill is what allows the strength aspect to transfer.” Rob Panariello “There are reams of research showing improved performance and transference into sporting actions.” Bret Contreras
  12. 12. Thorax and Posterior core
  13. 13. The “Core” is linked to all muscle systems Posterior and Anterior Linked systems Superficial large muscle groups (Anatomy Trains)
  14. 14. Lower body muscles that attach at hip
  15. 15. Glute complex surrounds hips  Providing a source of power and support
  16. 16. Glute activity in sprinting - Conteras  Glute Max – 30%  Hamstrings/Adductors – 30%  Contralateral Latissimis – 15%  Quadraceps – 10%  Calves – 10%  Other back muscles – 5%
  17. 17. Core runs deeper than the washboard road to paradise. Deep muscle groups
  18. 18. The core is multi-directional Frontal and Transverse systems  Color of Text
  19. 19. The core is related to fundamental life function Abodominals, ribs and hips  Rectus abdominis – hip to ribs 5-7  External obliques – hips to lower 8 ribs  Internal obliques – hips to 3 lower ribs  Transverse abdominis – hips to cartilege of last six ribs
  20. 20. Elevated or upright posture opens up chest cavity. The heart and aorta have ample room to deliver blood and oxygen to the body. The lungs can expand to full capacity. An extreme example of how a slouched posture can compress heart, lungs, aorta and interfere with proper cardiovascular activity. Another extreme example but compression can also occur in the lower organs like stomach, liver, spleen, uterus Core, respiration and circulation
  21. 21. Lymphatic system and hip flexors  Diaphragm stimulates the natural pumping action of lymphatic system.  Heart transplant study. Lymphatic system efficiency is increased by up to 700% via exercise.  Psoas and QL are attached to the diaphragm via fascia.  Restrictions in the thoracic spine, restricts breathing which restricts lymphatic circulation.  (Principles of Manual Therapy)
  22. 22. Core muscle factors influencing pelvic and thoracic misalignment Tight anterior (front) muscles; some weak posterior (back) muscles Sway back more pronounced when fully extened – ab strength test
  23. 23. Another anterior tightness factor - The only skeletal point of attachment for the arms is at the sternum Weak back muscles and tight chest/abdominal muscles pull shoulders forward and internally rotate shoulders.
  24. 24. Exercise programming influencing misalignment and function
  25. 25. Kyphosis at upper spine contributes to anterior tilt. Chest and hips are connected via core musculature and fascia. Tight abdominals and hip flexors pull them closer. Which as we saw above create negative internal movement patterns – what about external Shoulder rotation demo
  26. 26. We live in a movement rich enviornment
  27. 27. And life provides us with random movement potentials
  28. 28. Sometimes without benefit of gravity
  29. 29. So core training must be movement rich and random  We have to contend with providing support against a wide variety of influences, movement vectors and environment.  We have to create central stability that is fluid.  Our training needs to be proprioceptively stimulating to account for the variety we face.  Our instruction needs to emphasize core technique without creating rigid reactions. Pre-tension before movement isn’t natural  Bracing demo
  30. 30. What are our primary considerations  Establishing three dimensional movement patterns that are easy to reinforce through repetition without invasive instruction.  Establishing symmetrical lateral strength and support.  Establishing symmetrical rotation strength and support.
  31. 31. Core awareness  Creating an awareness of fluid support at the pelvis  Cats and dogs  Birdogs or quadraped – casual then mindful  Lower abdominals  Standing anterior to posterior tilts  Draw-in/brace against the wall – walk out. Shake it out. Begin walking.  Glute walking  Sequential skipping – Calves, Hamstrings, Glutes, Lats
  32. 32. Stimulate core strength  Planks  Establish proper alignment  Long lever plank with activation. 10/10.  Sagital Planks with movement  Frontal planks with alignment and movement  Transverse planks  Moving planks  KB swings, power lifts and sled pushes
  33. 33. Precursor movements  Glutes – activation cues till it because natural  Hamstring and back extensor dominance.  Hip bridge from floor/single hip bridge on floor  Hip thrust – shoulders on hair, feet on chair  Lateral and Diagonal band sequence  Primary exercises w bands  Squats, Deadlifts, Jumps, Hip Thrusts
  34. 34. Dynamic Precursor movements  Frontal plane influences  Isometric pistol  Lateral walk pistol  Tennis swing shuffle  Overhead position  Marching  Front to back lunge  Transverse plane influences  Offset stance isometric pistol  Alt rotation w pistol  Reverse volley w band
  35. 35. Workout transfer sequence w lifts  Band SL DL  Band front to back lunge w lateral pull  Med ball combos – squats, bench, rows, dead lifts, tris bis.
  36. 36. Workout transfer sequence  Frontal plane (Lateral)workout  Side hops  Vipr lateral lunges with reach  Kettlebell lateral skips  MB overhead reach to wall  Side planks  Transverse plane (rotary workout)  Rotation hops  Vipr rotation lunge  KB rotation skips  Rotation planks  MB rotation throws
  37. 37. Plank and push-up position exercises – stability first
  38. 38. Hip complex training – Contreras Glute training ebook
  39. 39. Plank and pushup cont.
  40. 40. Right: Cobra on floor – hold each contraction for :06. Head in neutral, engage glutes and lift upper spine to lift. Low back just follows to stabilize spine. .Left: Tricep extension from TRX strap.
  41. 41. Bird dog/quadraped variations.
  42. 42. Stability ball exercises
  43. 43. Medicine ball
  44. 44. Band and Suspension training exercises
  45. 45. Band exercises
  46. 46. Stability ball exercises
  47. 47. Stability ball exercises
  48. 48. Stability ball exercises
  49. 49. Stability ball exercises
  50. 50. TRX or Suspension Training exercises
  51. 51. TRX Suspension training cont.
  52. 52. TRX/Suspension Training cont.
  53. 53. Start easy as a puppy work up to harder exercises.
  54. 54. Resources and references  Brett Contreras – FB and website  Advanced techniques in glutei maximi strengthening ebook  Strength and Conditioning Reviews – with Chris Beardsley  Eric Cressey, CSCS – FB and website  Mike Reinold, DPT – FB and website  Michol Dalcort – Vipr/IOS training  Chris Severs – band training – anchor point training  Carlos Santana – band training – books/videos  Fitness Anywhere/TRX and Rip Training  The value of blowing up a balloon – Kyndall Boyle DPT  The Myth of Core Stability – Eyal Lederman  Strategies for optimal core training program design – Schoenfeld and Contreras – NSCA’s Performance Training Journal vol 10 issue 5
  55. 55. My email  Charlie@thepac.com  Slideshare.net  Search Charlie Hoolihan
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