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
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.
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
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
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.
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
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.
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.
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
