Tumminellos
Core
Training:
Facts,
Fallacies
&
Top
Techniques
Workshop
Objectives
- Discover
the
Performance
U
approach
to
core-training.
International
magazines
What
is
the
Core?
What
does
the
Core
do?
expiration)
To
transfer
force
from
the
CORE
POWER
TRAINING
Our
Specic
exercise
applications
for
force
Quick
review!
We
use
the
exercise
applications
just
discussed
to:
Enhance
to
bodys
ability
to
summate
force
using
all
of
its
levers:
the
Legs,
Core
and
Arms.
To
match
the
force
production
patterns
of
fast,
sporting-type
actions.
Direction-specic
properties
of
power
and
agility:
Training
should
match
the
force
production
patterns
of
how
athletes
move
in
competition
(7)
(Homan
et
al.,
2007).
To
rene
the
tri-phasic
EMG
ring
pattern.
Science!
Because
sequential
kinetic
linking
plays
such
a
vital
role
in
rotational
power,
fundamental
exercises
that
enhance
trunk
and
core
strength
are
essential
for
success.
Furthermore,
ground
reaction
forces
generated
by
the
large
muscles
of
the
lower
body
provide
a
base
of
support
to
transfer
kinetic
energy
through
the
core,
resulting
in
a
more
powerful
kinetic
link.
(8)
Frank
J.
Spaniol,
EdD.
Developing
Power
to
Turn,
CORE
STRENGTH
TRAINING
Targeted
(focusing
on
specic
- In addition, the model predicted that pushing forces from a standing position
under
ideal
mechanical
conditions
are
limited
to
40.8%
of
the
subject's
body
weight.
- For
the
1RM
BP,
anterior
deltoid
and
pectoralis
major
were
more
activated
than
most
of
the
trunk
muscles.
In
contrast,
for
the
1RM
single-arm
SP,
the
left
internal
oblique
and
left
latissimus
dorsi
activities
were
similar
to
those
of
the
anterior
deltoid
and
pectoralis
major.
- Our EMG ndings show that SCP performance is limited by the activation and
PULLING
- BO rows
-1A Free Standing Rows
-DB Uppercuts
(Split Stances)
- Cable Chops
- BB Squats
-Plate Corkscrew
-1A Lunges
-DB Uppercuts
-Front Squats
Cable
Tight
Chops
Animal
Patterns
SCIENCE!
The
activation
of
the
abdominal
and
lumbar
muscles
was
the
greatest
during
the
exercises
that
required
deltoid
and
gluteal
recruitment
An
integrated
routine
that
incorporates
the
activation
of
distal
trunk
musculature
would
be
optimal.
(11)
Gottschall
JS
et
al.
J
Strength
Cond
Res.
2013
TARGETED
ABS
EXERCISES
Force)
CCT
Work
is
mostly
(anti)
Rotary
and
TOO
DAMN
EASY!
stretch)
For
Lower-Abs:
Reverse
Crunches
Your
abs
work
together
as
a
unit,
but
the
upper
and
lower
abs
are
separately
innervated
and
you
can
be
maximally
load
from
the
bottom
up,
or
from
the
top
down.
SCIENCE!!!
The
Swiss
ball
roll-out
and
Swiss
ball
pike
were
the
most
eective
exercises
in
activating
upper
and
lower
rectus
abdominis,
external
and
internal
obliques,
and
latissimus
dorsi
muscles,
while
minimizing
lumbar
paraspinals
and
rectus
femoris
activity.
(12)
Escamilla
et
al.
J
Orthop
Sports
Phys
Ther
2010.
-
Dont
forget
about
the
research
on
core
exercises
that
involve
the
hips
and
shoulders.
to
squeeze
on
the
spine.
(Portereld
&
Serosa)
Only
muscle
to
connect
shoulders
and
pelvis.
Biggest/Strongest
muscle
in
the
upper-
torso.
Do
your
Chin
ups,
Lat
pull
downs,
Rows,
etc.:
Strengthen
Your
Upper/
Mid-back!
Mid/Lower
Traps,
Rhomboids,
Serratus
Your
shoulders
work
with
your
hips
The
serape
eect Do
your
Horizontal
rows
(seated,
BO,
etc.)
Ys,Ts,
etc.
Thrusts,
Good-Mornings,
etc.
Shout
out
to
Bret
Contreras!
etc.)
Position
KineticControl.com
PerformanceStability.com
Transversus Abdominis
Local Muscles
(Inner-Unit)
Global Muscles
(Outer-Unit)
range
of
movement
concentric
acceleration
of
movement
(
sagittal
plane:
power)
High
load
shock
absorption
and
stability
activity
is
especially
phasic
(on:o
pattern)
direction
dependent
Primal
Pictures
segmental
translation
no
or
minimal
length
change
in
function
movements
anticipatory
recruitment
in
all
directions
prior
to
functional
loading
provides
protective
stiness
activity
is
continuous
and
independent
of
the
direction
of
movement
(review: Comerford & Mottram 2001) (14)
transversus abdominis
segmental multifidus
posterior psoas
pelvic floor
diaphragm
global mobilisers
Pelvis & Scapula (girdles)
link the limbs to the core
Gluteals, iliacus, stab adductors
G-H rotator cuff, deltoids
Deepest,
1
joint
Minimal
force,
stiness
No/min
length
change
Does
not
produce
or
limit
range
of
motion
Controls
translation
Maintains
control
in
all
ranges,
all
directions,
all
functional
activities
Tonic
recruitment
with
low
load
and
high
load
activities
No
antagonists
(NOT
Inhibited)
(adapted Rood)
supercial
multi-joint
(mobilisers)
Force
ecient
Concentric
shortening
to
produce
range
(mobilisers)
Eccentric
lengthening
or
isometric
holding
to
control
range
(stabilisers)
No
translation
control
Direction
specic
antagonist
inuenced
(adapted Bergmark)
TVA
is
NEVER
o
unless
you
are
dead
or
paralyzed!
Local Muscles
Low
Threshold
SMU
dominant
Slow
/
Static
and
Sustained
(low
load,
non-
fatiguing)
Global Muscles
High
Threshold
FMU
dominant
Fast
or
Fatiguing
(high
load)
1996
2001,OSullivan
2000,
Jull
2000,
Hodges
&
Tsao
2007
2008)
(19-26)
unwanted
motion.
Stability
does
NOT
mean
dont
move.
Static
holds
just
build
isometric
strength.
(SAID
principle)
The
way
we
teach
joint
stability
during
movement
is
by
using
movement.
TvA
Review
TvA
is
never
o!
TvA
is
never
weak,
its
late!
Only
w/LBP
No
need
for
NLBP
to
Draw
in,
ever!
Posture
does
not
change
TvA
function.
Its
impossible
to
move
(exercise)
and
stay
TvA
Dominant
You
cannot
strengthen
TvA
Its
timing
issue.
Use
Abdominal
Brace
(or
let
your
body
handle
it)
in
the
gym,
not
a
draw
in!
Psoas Major
Mark
Comerford
(29)
Psoas fascia is
Psoas
is
a
part
of
the
Inner-Unit!
See
chart
for
review
of
Local
vs.
global
Deepest,
1
joint
Minimal
force,
stiness
No/min
length
change
Does
not
produce
or
limit
range
of
motion
Controls
translation
Maintains
control
in
all
ranges,
all
directions,
all
functional
activities
Tonic
recruitment
with
low
load
and
high
load
activities
No
antagonists
(NOT
Inhibited)
(adapted Rood)
supercial
multi-joint
(mobilisers)
Force
ecient
Concentric
shortening
to
produce
range
(mobilisers)
Eccentric
lengthening
or
isometric
holding
to
control
range
(stabilisers)
No
translation
control
Direction
specic
antagonist
inuenced
(adapted Bergmark)
PSOAS
Fiber
length:
Anterior
fascicles:
3-8cm
Anterior L3
The TRUTH!!!
Psoas
is
NOT
a
Hip
Flexor!
Relationship
to
Iliopectineal
Bursa
Relationship
to
Iliopectineal
Bursa
SIJ
Resultant
force
of
posterior
Hip
acetabular compression
shear
Compression
&
shear
are
consistent
ndings
But:
Compression
is
always
>
shear
3:
2
or
>
Psoas
Conclusion
Psoas
is
your
friend!
Psoas
(along
with
Multidus)
is
the
only
muscle
Taken
from
Does
Anterior
Pelvic
Tilt
Cause
Low
Back
Pain?
by
Todd
Hargrove
(36)
4
Most
Common
Arguments
against
the
Research
findings
Cherry
Picking
-
(a
few
studies
vs.
the
majority)
Conclusion:
We
dont
get
caught
up
with
trying
to
use
core
Thank You!!!
PerformanceU.net
References:
1. Mathew,
D.K.
and
Fox,
E.L.
Physiological
basis
of
Physical
Education
and
References:
8.
Developing
Power
to
Turn.
Frank
J.
Spaniol,
EdD.
NSCA
Strength
&
Condtioning
Journal.
Vol.
34,
#6.
Dec
2012.
9.
J
Strength
Cond
Res.
2012
Feb;26(2):373-80.
Eect
of
core
strength
on
the
measure
of
power
in
the
extremities.
Shinkle
J,
Nesser
TW,
Demchak
TJ,
McMannus
DM.
10.
J
Strength
Cond
Res.
2007
Nov;21(4):1271-7.
A
kinetic
and
electromyographic
comparison
of
the
standing
cable
press
and
bench
press.
Santana
JC,
Vera-Garcia
FJ,
McGill
SM.
11.
Integration
core
exercises
elicit
greater
muscle
activation
than
isolation
exercises.
Gottschall
JS,
Mills
J,
Hastings
B.
J
Strength
Cond
Res.
2013.
12.
J
Orthop
Sports
Phys
Ther.
2010
May;40(5):265-76.
Core
muscle
activation
during
Swiss
ball
and
traditional
abdominal
exercises.
Escamilla
RF,
Lewis
C,
Bell
D,
Bramblet
G,
Daron
J,
Lambert
S,
Pecson
A,
Imamura
R,
Paulos
L,
Andrews
JR.
13.
Eect
of
Two
Contrasting
Types
of
Physical
Exercise
on
Chronic
Neck
Muscle
Pain.
Lars
L.
Andersen,
Michael
Kjaer,
Karen
Sogaard,
Lone
Hansen,
Ann
I.
Kryger,
Gisela
Sjogaard,
Arthritis
Care
&
Research,
January
2008;
59:1;
pp.
84-91.
NOTE:
Go
to
this
link
to
read
the
rebuttal
papers
to
Eyal
Ledermans
Fall
of
the
PSB
Model
-
http://www.sigurdmikkelsen.no/admin/dokumenter/JBMT%20debate%20-
%202011%20-%20Is%20a%20postural-structural-biomechanical%20model,%20within
%20manual%20therapies,%20viable%3F.pdf
References
14.
Man
Ther.
2001
Feb;6(1):3-14.
Functional
stability
re-training:
principles
and
strategies
for
managing
mechanical
dysfunction.
Comerford
MJ,
Mottram
SL.
15.
Scott
M,
Comerford
MJ,
Mottram
SL
2006.
Transversus
Training
-
A
Waste
of
Time
in
the
Gym?
FitPro
Network
(Apr-May).
http://www.performance-stability.com/document/Publication/
31_33backpain_tranversusFitProSpring06.pdf
16.
Cholewicki
J
and
McGill
S
(1996),
Mechanical
stability
in
the
vivo
lumbar
spine:
implications
for
injury
and
chronic
low
back
pain,
Clinical
Biomechanics,
11(1):
1-15.
17.
Hoer
J,
Andreassen
S
(1981),
Regulation
of
soleus
muscle
stiness
in
premamillary
cats,
J
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45:
267-285
18.
Journal
of
Bodywork
&
Movement
Therapies
(2010)
14.
The
myth
of
core
stability.
Eyal
Lederman.
19.
Hodges
PW,
Richardson
CA
(1996)
Inecient
muscular
stabilisation
of
the
lumbar
spine
associated
with
low
back
pain:
a
motor
control
evaluation
of
transversus
abdominis.
Spine
21(22):
2640-2650
20.
Hodges
PW
and
Richardson
CA
(1997)
Contraction
of
the
abdominal
muscles
associated
with
movement
of
the
lower
limb.
Physical
Therapy.
77:
132-143
References
21.
Hodges
PW,
Richardson
CA.
Transversus
abdominis
and
the
supercial
abdominal
muscles
are
controlled
independently
in
a
postural
task.
Neurosci
Lett
1999;265(2):
91-94
22.Hides
JA,
Richardson
CA,
Jull
GA
(1996)
Multidus
muscle
recovery
is
not
automatic
after
resolution
of
acute,
rst-episode
low
back
pain.
Spine
21(23):
2763-2769.
23.
OSullivan
PB.
Lumbar
segmental
instability
clinical
presentation
and
specic
stabilizing
exercise
management.
Manual
Therapy
2000;5(1):
2-12
24.
Jull
GA.
Deep
cervical
exor
muscle
dysfunction
in
whiplash.
Journal
of
Musculoskeletal
Pain
2000;8(1/2):143-154.
25.
Exp
Brain
Res.
2007
Aug;181(4):537-46.
Epub
2007
May
3.
Immediate
changes
in
feedforward
postural
adjustments
following
voluntary
motor
training.
Tsao
H,
Hodges
PW.
26.
Brain.
2008
Aug;131(Pt
8):2161-71.
Reorganization
of
the
motor
cortex
is
associated
with
postural
control
decits
in
recurrent
low
back
pain.
Tsao
H,
Galea
MP,
Hodges
PW.
27.
CPDO
Online
Journal
(2010),
March.
The
fall
of
the
posturalstructural
biomechanical
model
in
manual
and
physical
therapies:
Exemplied
by
lower
back
pain.
Eyal
Lederman.
28.
Thoughts
about
Transversus
Abdominis.
21st
November
2011.
http://
www.kineticcontrol.com/page.php?Plv=1&P1=16&Blog=46
References
29.
Gibbons
SGT,
Comerford
MJ
and
Emerson
PL
2002.
Rehabilitation
of
the
stability
function
of
Psoas
Major.
Orthopaedic
Division
Review.
Jan/Feb.
7-16.
http://www.kineticcontrol.com/document/Publication/FunctionofPsoasMajor.pdf
30.
Gibbons
SGT
(1999)
A
review
of
the
anatomy,
physiology
and
function
of
psoas
major:
A
new
model
of
stability.
Proceedings
of:
The
Tragic
Hip:
Trouble
in
the
Lower
Quadrant.
11th
Annual
National
Orthopaedic
Symposium.
Halifax,
Canada.
Nov
6-7.
31.
Bogduk
N
(1997)
Clinical
Anatomy
of
the
Lumbar
Spine
and
Sacrum
3rd
Ed.
Churchill
Livingstone,
New
York
32.
Bogduk
N,
Pearcy
M
and
Hadeld
G
(1992)
Anatomy
and
biomechanics
of
psoas
major.
Clinical
Biomechanics.
7:
109-119
33.
Gibbons
SGT
(2001)
The
model
of
psoas
major
stability
function.
Proceedings
of:
1st
International
Conference
on
Movement
Dysfunction.
Edinburgh,
Scotland.
Sept
21-23
34.
Rab
GT,
Chao
EYS,
Stauer
RN
1977
Muscle
force
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Orthopaedic
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35.
J
Biomech.
1995
Mar;28(3):339-45.The
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a
three-dimensional
geometric
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Santaguida
PL,
McGill
SM.
36.
Posted
on
March
12,
2012
by
Todd
Hargrove.
http://www.bettermovement.org/2012/does-anterior-pelvic-tilt-cause-low-back-pain/
37.
BMC
Musculoskeletal
Disorders
2008,
9:11.
Chronic
non-specic
low
back
pain
sub-groups
or
a
single
mechanism?