Advanced Core Training Outline

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