#027: A Model for Functional Core / Midline Training

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.

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The following is based upon an athlete preparing for an Online Qualifier, like the Open…

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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.

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(#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?

1. Don’t have the ROM (freedom) to get their
2. Have the ROM, but they can’t actively claim it
3. 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

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The 3 Extremes

Speed (or) Fatigue (or) Load

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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