Advances in Core Training

Gray Cook MSPT,OCS,CSCS

Reebok University

Master Trainer / Coach

Core and NST Outline

n     Key considerations Hardware vs. Software

n     The sequence of development

n     The “reactive core”

n     The need for screening

n     Stabilization vs. Strengthening

n     Stabilization = functional / fundamental

n     Reactive Neuromuscular Training

n     Problem Solving vs. Protocols

Key Considerations….

n     Neurological

n    Software

n     Musculoskeletal

n    Hardware

Sequential Development

Rolling, prone on elbows, crawling, kneeling, half kneeling, squatting, standing, stepping……

Sequential Development
“Static Lunge”

“Assisted Dynamic Lunge”

“Resisted Dynamic Lunge”

“Resisted Dynamic Lunge”
or Not!

The “Reactive Core”

n    Everyone is training the core,

n   but who is evaluating the core……?

n    The core functions as a reactive unit.

n   So why not train it that way……?

n    Core reflexes – Sequence / Coordination.

n    Don’t blame muscles! Blame patterns!

The Need for Screening

n     Demonstrate Limitations and Asymmetries

n     What is the “Primary Problem”

n     Create a “Feedback System for Functional Exercise”

n     Help predict poor efficiency and breakdown

“Goal Setting Hierarchy”

The Functional Performance Pyramid

Functional Movement Screen (FMS) as a Screening Tool

n     Mesa Community College Recruit School ~ Matt Rhea (Firefighter Health & Fitness Research Institute – ASU)

n     18 recruits for 16 week academy.

n     Looked at Fitness and Functional Movement as injury predictor and performance predictor.

Findings

n     Fitness alone very low predictor of injuries.

n     Functional Movement Screen 89.5% ability to predict self-reported injuries.

n     Together – 100% ability to predict injuries and performance.

n     Combination is the Key!!

n     Knapik, took seven lower body flexibility measurements and showed that athletes were 2.6 times more likely to suffer injuries if they had a hip extension flexibility imbalance of 15% or more. Sports Med (1992)

Consider Squatting

Is This a Mobility Problem or a Stability Problem

Is This a Mobility Problem or a Stability Problem

Observe Movement

The Functional Movement Screen

•            Squatting

•            Lunging

•            Stepping

•            Reaching

•            Leg raising

•            Push-up

•            Rotational stability

Examples

The Functional Movement Screen

Stabilization vs. Strengthening

n     What is the difference.

n     Define each.

n     What is the difference in evaluation.

n     What is the difference in training.

n     Have you effectively separated the two?

Stabilization

n    Functional and Fundamental.

n   Squat Stance

Stabilization

n    Functional and Fundamental.

n   Squat Stance

n   Lunge Stance

Stabilization

n    Functional and Fundamental.

n   Squat Stance

n   Lunge Stance

n   Single Leg Stance

Reactive Neuromuscular Training

What is functional exercise?

n     Not just what may look functional…

n     You must demonstrate that you objectively improved some aspect of function.

n     Now That’s FUNCTIONAL!

Reactive Neuromuscular Training

Same drill different response!          Why?

Core and NST Outline

n    Key considerations Hardware vs. Software

n    The sequence of development

n    The “reactive core”

n    The need for screening

n    Stabilization vs. Strengthening

n    Stabilization = functional / fundamental

n    Reactive Neuromuscular Training

n    Problem Solving vs. Protocols

“Movement Based Core Training ”

Problem Solving vs. Protocols