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Core Training

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Summary Core Musculature Movers or stabilizers? Train the way our bodies intended

Training Principles Load vs. capacity Know what you want to accomplish

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Summary Core Function Load bearing

Sufficient stiffness against load Movement generation

Proximal stiffness/distal mobility Body armour

Stiffness relationship Effective Mass

Impact energy transfer efficiency

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Summary Basic Static (bracing)

Intermediate Quasi-static (static with some limb movement)

Advanced Distal mobility (bracing with locomotion)

Extras Movement patterns, motor patterns, energy systems,

specific strength, anatomical planes

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Core Brace

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Core Brace Maintain core stiffness Stiffen core musculature Not pushing out or sucking in

Like youre going to get hit Light brace

Fascial rake Test brace

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Shoulder Brace

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Shoulder Brace Stiffness through shoulder girdle/upper back Majority of life is in shoulder protraction Weakens scapular stabilizers, poor shoulder health

Shoulder blades down and back Perform lightly

Chin tucked Avoid chin poking

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Hip Brace

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Hip Brace Hip stability Procedure: Grip ground with toes Pull ground apart laterally (Spread the floor) Rotate toes outward Performed static

Feel glutes turn on Fingers on hip bones, thumbs wrap around and

landmark on glute medius

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Putting It Together Core, shoulder, hip brace simultaneously Shoulder blades down/back, chin tucked Activate core by stiffening midsection (fascial rake to

test stiffness) Grip floor, spread floor

Try testing grip strength with and without braces Position of strength

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Plank

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Plank Sagittal plane (front/back) stability Anti-extension Cues:

Body creates straight line (keep hips from hiking orsagging) Brace core, keep chin tucked

Progression: Elbows-knees Elbows-toes Hands-toes Hardstyle (flexor torque)

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Side Bridge

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Side Bridge Frontal plane (side to side) stability Anti-lateral bending Cues:

Straight line through body from all angles

Push hips forward, chin tucked, brace core Progressions:

Elbow-knees Elbow-feet Arm movement

No silly stuff Repetitive hip extension Raising top leg

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Bird Dog

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Bird Dog Transverse (rotation) and sagittal plane stability Quadruped posture Cues:

Brace core prior to any limb movement Slow controlled movements NO twisting/hyperextension

Progression Picking up hands/feet Single limb extension Opposite arm/leg Sweeping the floor Drawing squares

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Curl Up

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Curl Up Anterior core activation Cues:

Chin tucked, core brace upper body moves as one unit Hand under low back curvature do not flatten spine One leg bent (optional) Lift head like unweighting a scale (not too much)

Keep your neck down! NO pelvis movement

Progression Basic Dead bug arms and legs moving Dead bug twitch plyometric twitch

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Keys to Success Discipline of movement Perfect practice Get a coach if necessary

Training frequency This is a skill improve skills by practicing often

Know what you are training for

Goal oriented