Show Notes
Having strong limbs and a weak core is like shooting a cannon from a canoe.”
Outline:
Part 1: What is the Core – And why does it matter…
Part 2: Roles of the Core – Action the core performs…
Part 3: Training the Core – Yielding a better performance…
Part 1: What is the core & why does it matter?
Core: all the musculature than manipulates the axial skeleton
• Appendicular Skeleton = your appendages (aka. arms & legs)
• Everything else: that’s your core.
Part 2: Roles of the Core
• Breathe & Brace
• Rotation & Anti-Rotation
• Flexion & Extension
• Lateral Flexion & Lateral Extension
(1) Breathing & Bracing
• IAP: Intra-Abdominal Pressure
• Exchange of gas
• Or Both at the same time
Related | #017: Hold Your Breath
Related | Breathe & Move: The Dual Role of Respiratory Musculature
(2) Rotation & Anti-Rotation
Examples
• Swinging a Sledge Hammer
• Sprinting
• Banded Cross Body Chop
• Banded Palov Press
(3) Flexion & Extension
+the prevention of flexion or extension
Examples
• Hollow & Arch
• Gymnastics, like the Ring Muscle-Up
• Sandbag Over-the-Shoulder
• Pistols
(4) Lateral Flexion & Extension
+the prevention of flexion or extension
Examples
• Suitcase Deadlifts or Carries
• Single Arm Squats or Thrusters
Part 3: Training the Core
Improving the actions of the core a way that carries over to a better performance.
The following is based upon an athlete preparing for an Online Qualifier, like the Open…
What qualities do they need? How can we develop those qualities?
Assess the Athlete – axial skeleton organization is probably the most important thing for success for strong and efficient movement.
(#1) Movement Screen
Can they hit the positions unloaded?”
-If YES: watch them in performance scenarios (workouts that “aggravate” their limiters)
-If NO: Why can’t they get into a position?
- Don’t have the ROM (freedom) to get their
- Have the ROM, but they can’t actively claim it
- They don’t know what optimal positions is (they default to getting tension at the wrong place: conscious incompetence)
Steps to go from “No” to “Yes”
Step 1: Flexibility (Passive ROM)
Just Spending Time”
Christopher Sommers
Step 2: Mobility (Torque @ End Range, Active ROM)
End Range Isometrics – Pause Reps, Tempo, Holds, etc.
Step 3: Learning Position
You must know what optimal positions are.
The solution is education. Get a coach.
Step 4: Begin Performance Training …with 1 “Extreme” at a time
(#2) Performance Scenarios
The 3 Extremes
Speed (or) Fatigue (or) Load
Load: Strength Work
*not tired or fast
Examples
Tempo – Front Squat @30×1
Pauses – Triple Pause Split Jerk
Speed Work: Intervals
*not tired or heavy
Example
AMRAP 15: 30 Double Unders, 14 Bar-Facing Burpees, 8 Box Jump Overs
*stop & rest for 1:00 when you begin to feel yourself getting “sloppy tired”
Example
Plyometrics or Sprint Training
Fatigue: Conditioning Work
Example
10 Min Test on the Assault Bike
Informative rants on the Sport of Fitness.
No fluff, No BS. Just practical ways to help you improve your fitness.
