Core Training

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

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

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

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

Core Brace

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

Shoulder Brace

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

Hip Brace

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

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

Plank

Plank
Sagittal plane (front/back) stability Anti-extension Cues:
Body creates straight line (keep hips from hiking or
sagging) Brace core, keep chin tucked

Progression:

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

Side Bridge

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

Bird Dog

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

Curl Up

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

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