This document discusses maximizing core structure through proper mechanics. It defines core structure as the spinal skeleton and core stability as strengthened core musculature. It states that training the core as hard as possible does not necessarily strengthen core structure. Rather, exercises are needed that provide mechanical advantage to the spine through optimal positioning of the center of mass. Exercises should avoid mechanical disadvantage and chronic fatigue of muscles like the interspinalis that support the vertebral column. Part 2 will demonstrate orthopedic exercises to transform average into great core structure.

1. Presented by

2. 1. CORE STRUCTURE:
The correct adult S-shaped structure that functions optimally
for human movement in Earth’s gravity.

3. 2. CORE STABILITY:
The combination of highly strengthened/conditioned
CORE MUSCULATURE & orthopedically correct CORE
STRUCTURE from which the body most optimally & safely
functions from.

4. 3. ORTHOPEDIC:
The restoration & preservation of proper skeletal (spinal)
structure & function.

5. Maximizing core structure – part 2a.
QUESTION No. 1:
My CORE STRUCTURE consists of my skeletal bone/ vertebrae.
HOW DO I make my CORE STRUCTURE stronger???

6. Maximizing core structure – part 2a.
Core structure is a lever arm

7. ANSWER TO QUESTION No. 1:
MECHANICAL ADVANTAGE - the ratio of the force exerted by a
machine to the force applied to it. (Force exerted greater than
force applied).
CENTER OF MASS & RESISTANCE FORCE
FORCE OF EFFORT
10 LBS. 50 lbs
EFFECTIVE
EFFECTIVE EFFORT DISTANCE RESISTANCE
FULCRUM
DISTANCE

8. Maximizing core structure – part 2a.
MECHANICAL DISADVANTAGE – the ratio of the force exerted by a
machine to the force applied to it. (Force exerted less than force
applied).
CENTER OF MASS & RESISTANCE FORCE
FORCE OF EFFORT
250 LBS. 50 LBS.
EFFECTIVE
EFFORT EFFECTIVE RESISTANCE DISTANCE
FULCRUM
DISTANCE

9. GREAT MECHANICAL ADVANTAGE GREAT CORE STRUCTURE
50 lbs OF
10 LBS. 50 LBS. OF
MUSCLE EFFORT RESISTANCE

10. MYTH No. 1
“Training my core as hard as I can will make my CORE STRUCTURE GET
STRONGER”
MECHANICAL DISADVANTAGE WEAK CORE STRUCTURE
250 LBS. OF 50 LBS. OF
MUSCLE EFFORT RESISTANCE

11. CENTER OF MASS OF THE BODY GREAT CORE STRUCTURE
L2
INTERSPINALIS
FULCRUM
L3

12. GREAT MECHANICAL ADVANTAGE GREAT CORE STRUCTURE
50 lbs OF
10 LBS. 50 LBS. OF
MUSCLE EFFORT RESISTANCE

13. CENTER OF MASS OF THE BODY POOR MECHANICAL ADVANTAGE
BEFORE POWERCORE XL 1000
=

14. CENTER OF MASS OF THE BODY GREAT MECHANICAL ADVANTAGE
AFTER POWERCORE XL 1000
=

15. Maximizing core structure - part 2a.
Interspinalis relaxed Interspinalis contracted Interspinalis chronically
contracted (disc degeneration)
L2 L2 L2
L3 L3
L3
Interspinalis functions to extend the vertebral column.

16. The Interspinalis is chronically fatigued in the position of
MECHANICAL DISADVANTAGE - it cannot carry out its
function of extending the vertebrae.
INTERSPINALIS CONTRACTED CENTER OF MASS

17. GREAT MECHANICAL ADVANTAGE GREAT MECHANICAL ADVANTAGE
Interspinalis DIRECTION OF PULL

18. Easy to understand-
=
= L2
L3

19. AVOID THIS CORE STRUCTURE
=
L2
=
L3

20. AVERAGE CORE STRUCTURE GREAT CORE STRUCTURE
15X greater
L2
L2 mechanical
L3
advantage L3
1166 lbs. of muscle effort 77 lbs. of muscle effort
L1 thru L5 Interspinalis L1 thru L5 Interspinalis

21. Next in part 2b, we will demonstrate & explain the orthopedic exercises
that are proven to transform AVERAGE core structure into GREAT core
structure-

22. Presented by Aaron J. Forbes, C.S.F.S.
Director of Player Development
www.powercoreabs.com

23. Common “Core” exercises – All are great at strengthening core musculature!

24. Focus is here Not here

26. EPIC FAIL…