Charlie Hoolihan discusses core training and the complexity of the human body. He defines the core muscles as those between the sternum and knees, including the abdominals, low back, and hips. Core training aims to enhance force transfer between upper and lower extremities through movement-specific training. Hoolihan recommends exercises like planks, bird dogs, resistance band exercises, stability ball exercises, medicine ball exercises, and TRX/suspension training to develop a strong, balanced core while emphasizing proper form and fluid movement. Resources for further information are provided.

1. Charlie Hoolihan, CSCS*D, NASM-PES, CES
Personal Training Director, Pelican Athletic Club

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. What is the core?

4. Personal core pride in the eyes
of the beholder

5. A Real man’s six pack

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. Lateral and Anterior Core
Deep and superficial muscles

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. What about sport specificity?

10. Even deeper and interelated

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. Thorax and Posterior core

13. The “Core” is linked to all muscle systems
Posterior and Anterior Linked systems
Superficial large muscle groups (Anatomy Trains)

14. Lower body muscles that attach at
hip

15. Glute complex surrounds hips
 Providing a source of power and support

16. Glute activity in sprinting - Conteras
 Glute Max – 30%
 Hamstrings/Adductors – 30%
 Contralateral Latissimis – 15%
 Quadraceps – 10%
 Calves – 10%
 Other back muscles – 5%

17. Core runs deeper than the washboard road to paradise.
Deep muscle groups

18. The core is multi-directional
Frontal and Transverse systems
 Color of Text

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. 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. 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. 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. 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. Exercise programming influencing misalignment and
function

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. We live in a movement rich
enviornment

27. And life provides us with
random movement potentials

29. Sometimes without benefit of
gravity

30. 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

31. 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.

32. 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

33. 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

34. 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

35. 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

36. 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.

37. 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

38. Plank and push-up position
exercises – stability first

39. Hip complex training –
Contreras Glute training ebook

43. Plank and pushup cont.

44. 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.

45. Bird dog/quadraped variations.

46. Stability ball exercises

47. Medicine ball

48. Band and Suspension training
exercises

49. Band exercises

50. Stability ball exercises

51. Stability ball exercises

52. Stability ball exercises

53. Stability ball exercises

54. TRX or Suspension Training
exercises

55. TRX Suspension training cont.

57. TRX/Suspension Training cont.

58. Start easy as a puppy work up to
harder exercises.

59. 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

60. My email
 Charlie@thepac.com
 Slideshare.net
 Search Charlie Hoolihan