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Charlie Hoolihan, CSCS*D, NASM-PES, CES
Personal Training Director, Pelican Athletic Club
Opening thoughtWhen 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
What is the core?
Personal core pride in the eyes of the beholder
A Real man’s six pack
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.
Lateral and Anterior CoreDeep and superficial muscles
Why core trainingTo 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.SupportMovement economyTransfer of power
What about sport specificity?
Even deeper and interelated
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
Thorax and Posterior core
The “Core” is linked to all muscle systems Posterior and Anterior Linked systems
Superficial large muscle groups (Anatomy Trains)
Lower body muscles that attach at hip
Glute complex surrounds hips
Providing a source of power and support
Glute activity in sprinting - ConterasGlute Max – 30%Hamstrings/Adductors – 30%Contralateral Latissimis – 15%Quadraceps – 10%Calves – 10%Other back muscles – 5%
Core runs deeper than the washboard road to paradise.
Deep muscle groups
The core is multi-directional Frontal and Transverse systems
Color of Text
The core is related to fundamental life functionAbodominals, ribs and hipsRectus abdominis – hip to ribs 5-7External obliques – hips to lower 8 ribsInternal obliques – hips to 3 lower ribsTransverse abdominis – hips to cartilege of
last six ribs
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
Lymphatic system and hip flexorsDiaphragm 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)
Core muscle factors influencing pelvic and thoracic misalignmentTight anterior (front) muscles; some weak posterior (back) muscles
Sway back more pronounced when fully extened – ab strength test
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 forwardand internally rotate shoulders.
Exercise programming influencing misalignment and function
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
We live in a movement rich enviornment
And life provides us with random movement potentials
Sometimes without benefit of gravity
So core training must be movement rich and randomWe 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 naturalBracing demo
What are our primary considerationsEstablishing 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.
Core awarenessCreating 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. Beginwalking.
Glute walking Sequential skipping – Calves, Hamstrings, Glutes,
Lats
Stimulate core strengthPlanks
Establish proper alignmentLong lever plank with activation. 10/10.Sagital Planks with movementFrontal planks with alignment and movementTransverse planksMoving planks
KB swings, power lifts and sled pushes
Precursor movementsGlutes – activation cues till it because natural
Hamstring and back extensor dominance.
Hip bridge from floor/single hip bridge on floorHip thrust – shoulders on hair, feet on chairLateral and Diagonal band sequencePrimary exercises w bands
Squats, Deadlifts, Jumps, Hip Thrusts
Dynamic Precursor movements Frontal plane influences
Isometric pistolLateral walk pistolTennis swing shuffleOverhead positionMarchingFront to back lunge
Transverse plane influencesOffset stance isometric pistolAlt rotation w pistolReverse volley w band
Workout transfer sequence w liftsBand SL DLBand front to back lunge w lateral pullMed ball combos – squats, bench, rows, dead
lifts, tris bis.
Workout transfer sequenceFrontal 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
Plank and push-up position exercises – stability first
Hip complex training – Contreras Glute training ebook
Plank and pushup cont.
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.
Bird dog/quadraped variations.
Stability ball exercises
Medicine ball
Band and Suspension training exercises
Band exercises
Stability ball exercises
Stability ball exercises
Stability ball exercises
Stability ball exercises
TRX or Suspension Training exercises
TRX Suspension training cont.
TRX/Suspension Training cont.
Start easy as a puppy work up to harder exercises.
Resources and referencesBrett Contreras – FB and website
Advanced techniques in glutei maximi strengthening ebook Strength and Conditioning Reviews – with Chris Beardsley
Eric Cressey, CSCS – FB and websiteMike Reinold, DPT – FB and websiteMichol Dalcort – Vipr/IOS trainingChris Severs – band training – anchor point trainingCarlos Santana – band training – books/videosFitness Anywhere/TRX and Rip TrainingThe value of blowing up a balloon – Kyndall Boyle DPTThe Myth of Core Stability – Eyal LedermanStrategies for optimal core training program design –
Schoenfeld and Contreras – NSCA’s Performance Training Journal vol 10 issue 5
