SlideShare une entreprise Scribd logo
1  sur  51
Télécharger pour lire hors ligne
Charlie Hoolihan, CSCS*D, NASM-PES, CES
Personal Training Director, Pelican Athletic Club
What is the core?
Personal core pride in the eyes
of the beholder
A Real man’s six pack
Definitions of Core muscles
 “Structures that make up the Lumbo-pelvic-hip
  complex.” National Academy of Sports Medicine.
 “The body minus the arms and legs” Wikipedia
 “Balanced development of deep and superficial muscles that stabilize,
  align and move the trunk of the body, especially the abdominals and
  muscles of the back.” Pilates
 “The core is…abdominals…,glutes and lower back muscles, called the
  erector spinae, psoas muscle of the hips and the multifidus of the
  spine.Muscles (that) stabilize the trunk, including the spine and
  pelvis, and core strength training targets these muscles.” Livestrong
 “My washboard road to paradise” – Guy in bar with shirt off.
Lateral and Anterior Core
Deep and superficial muscles
Thorax and Posterior core
The “Core” is linked to all muscle systems
    Posterior and Anterior Linked systems
       Superficial large muscle groups (Anatomy Trains)
Core runs deeper than the washboard road to paradise.
                    Deep muscle groups
The core is multi-directional
           Frontal and Transverse systems


 Color of Text
How do core muscles respond
differently in swimming.
 In land based activities, core muscles react to ground
  force reaction of the foot.
 Swimmers have an entirely different force reaction
   Top to bottom reaction.
       Hand is the driver of force and chain reaction.
       Force is initiated by a liquid and not a solid
       Force on opposite end is also anchored by liquid, not solid
   Thorax and its appendages – scapula, shoulders, ribs etc
    and their attendant muscles, ligaments and
    attachments take on a role similar to pelvis and trunk
    muscles
Opposing Chain Reactions
 Ground based from          •Fluid based from
 bottom up                   top down.
   Same side foot to hip.   •Same side hand to
   Opposite shoulder via    shoulder
                             •Same side hip via
    latissimus and fascia.
                             latissimus, obliques and
   Single opposing
                             fascia.
    motions between          •Single motion upper
    upper and lower          limb between multiple
    limbs                    lower limb motion
The Core helps manage center of
gravity.

 But a swimmers COG is vastly different from land
 COG
   Lungs provide flotation and fulcrum.
   Individual torso length, femur length and muscle
    density affect flotation and center of gravity.
   Movements of swimming change the COG more
    dramatically.
Swimming Core targets
Sport specificity sidebar
 Hand to hip stabilization via lats
   Single and double arm work.
 Posterior chain – scaps to glutes.
 Lateral stability and strength.
 Exercises that lengthen, strengthen and stabilize.
 Exercises that establish stable and symmetrical
 rotation.
Swimmers stabilization work
 Primary stability throughout the body.
    Thoracic spine area (shoulders and scapula)
       Kyphosis of upper spine, internal rotation of shoulders.
       Scapular distance.
   Pelvis
       Neutral pelvis
 Symmetrical lateral strength.
 Symmetrical rotation strength.
Anterior Tilt: Barge and Ballast
Kyphosis at upper spine
leads to anterior tilt.
                    But its
                    not just
Chest and hips      about
are connected
via core            flotation
musculature
and fascia.
Tight
abdominals
and hip flexors
pull them
closer.
Proper Thoracic extension goes beyond arthrokinetic
issues and into cardiovascular efficiency

Elevated or upright          An extreme example
                                                   Another extreme
posture opens up chest     of how a slouched
                                                   example but
cavity. The heart and      posture can compress
                                                   compression can
aorta have ample room      heart, lungs, aorta
                                                   also occur in the
to deliver blood and       and interfere with
                                                   lower organs like
oxygen to the body. The    proper cardiovascular
                                                   stomach, liver,
lungs can expand to full   activity.
                                                   spleen, uterus
capacity.                   
                                                    
Factors influencing pelvic and
thoracic misalignment
Tight anterior (front) muscles;
some weak posterior (back)
muscles




                                  Sway back more pronounced when
                                  fully extened – ab strength test
Another anterior tightness factor - The only
skeletal point of attachment for the arms is
at the sternum




  Weak back muscles and tight chest/abdominal muscles pull shoulders forward
  and internally rotate shoulders.
Why do exercises that promotes flexion at spine and
tightness of the spinal flexion muscles.
Muscle weakness is contralateral
  What hip are you sitting on?
Weaknesses will
manifest in all
exercises
depending upon
how much of the
body is supported
and how many
limbs are involved.
Lunges
Step-ups
Single arm standing
or ball support
exercises.
Lack of symetrical lateral strength
SPORTCore Principles: Swimming
   Lengthen
   Rotation and stability against rotation.
   Dynamic isometrics in the traditional core.
   Hand driver for whole body.
   Hip driver (gluteals) for lower body.
   Choose exercises that create stability between hand
    and foot.
     Anchor hands/elbows/arms
     Anchor feet or knees
     Create stability in trunk
Lengthening or shortening?
Demos
 Lengthening vs shortening – (extension vs flexion)
    Which most appropriately reflects what happens in
     swimming.
 Hollowing and bracing – lengthening the pelvis.
    Anchoring the trunk – watch abdominals in drylands –
     does the stomach poke out?
    Do fat man to skinny man swim in practice.
 Wall exercises
    Draw-in/brace against the wall.
       Straighten lines and walk.
       Double arm wall lean.
       Single arm lean.
       Rotation stretch
Lengthening or shortening
Lengthening or shortening
Ineffective lengthening/unstable
core.
SPORTCore
Progressions:Swimming
 Stability before mobility.
 Most core muscles are slow twitch
 Hips and upper thorax (scapula and shoulders)
    Plank or push up position
       Hip position/neutral w no anterior or posterior tilt.
          5-10 second pulses for 1-3:00 minute sets. New concept in planks.

       Once strength/stability is established then add movement patterns
        to the plank or pushup position.
          Start with distinct rep count pattern – up in two/down in 4.

       Then move on to bands – single arm and single leg combos
       Then move to less stable equipment like TRXs and Stability Balls.
          Establish stability on these before adding movements

          When adding movement, maintain stability and deliberate rep
           count.
Variations on a pushup
 Core assessment
 Bird dog/quadraped
    Contra/ipsilateral
 Pushup/plank
    Plank first
    Push-up at incline
    Change hand positions
    Change leg positions.
    Does the athlete master symmetry and straight lines?
        If so move to next modality.
        If not – this is their core work.
Oblique and rotation stability
 Side plank
    Line up either w back close to wall
    Or line up feet, knees, hips, shoulders on a line.
    Can also assess during standing wall leans.
 Deviating to front or back sets up an imbalance
  between internal and external obliques.
 Plank or pushup with rotation
    Look for symmetry in rotation.
    Rotation stretch.
Plank and push-up position
exercises – stability first
Plank and pushup cont.
Right: Cobra on floor – hold each
  contraction for :06. Head in neutral,
  engage glutes and lift upper spine to
  lift. Low back just follows to
  stabilize spine. .Left: Tricep
  extension from TRX strap.
Bird dog/quadraped variations.
Stability ball exercises
Medicine ball
Band and Suspension training
exercises
Band exercises
Stability ball exercises
Stability ball exercises
Stability ball exercises
Stability ball exercises
TRX or Suspension Training
exercises
TRX Suspension training cont.
Asca core training from the top down
TRX/Suspension Training cont.
Start easy as a puppy work up to
harder exercises.
Resources to use with principles in mind
 ASCA Dryland course
 Swimming anatomy
 Total Immersion
 Grif Figg/Carlos Santana DVD outside.
 Vern Gambetta books/Maglishco
 Google
   Plank exercise illustrations
   Medicine ball exercise illustration
   Stability ball exercise illustration
   TRX exercise illustration
   Band exercise illustration
My email
 Charlie@thepac.com

Contenu connexe

Tendances

Exercise in athletic women- Megha Devgan
Exercise in athletic women- Megha DevganExercise in athletic women- Megha Devgan
Exercise in athletic women- Megha Devganmeghadevgan3
 
periodization in sports training
periodization in sports trainingperiodization in sports training
periodization in sports trainingMuhammad Khan
 
La panca piana. Strength training di Valerio Vaccaro, Enrico Bomboletti
La panca piana. Strength training di Valerio Vaccaro, Enrico BombolettiLa panca piana. Strength training di Valerio Vaccaro, Enrico Bomboletti
La panca piana. Strength training di Valerio Vaccaro, Enrico BombolettiCalzetti & Mariucci Editori
 
Functional Training for Handball players
Functional Training for Handball playersFunctional Training for Handball players
Functional Training for Handball playersMax Icardi
 
ASCA SSCS workshop slideshare format 1-6-23.pptx
ASCA SSCS workshop slideshare format 1-6-23.pptxASCA SSCS workshop slideshare format 1-6-23.pptx
ASCA SSCS workshop slideshare format 1-6-23.pptxCharlie Hoolihan
 
Gymnastics Strength Essentials: Combining the Best of Science and Traditional...
Gymnastics Strength Essentials: Combining the Best of Science and Traditional...Gymnastics Strength Essentials: Combining the Best of Science and Traditional...
Gymnastics Strength Essentials: Combining the Best of Science and Traditional...DavidTilley17
 
Sports Performance
Sports PerformanceSports Performance
Sports Performancenatjkeen
 
Chapter 16 Plyometrics
Chapter 16 PlyometricsChapter 16 Plyometrics
Chapter 16 Plyometricskristenpelley
 
Sports Performance Fitness
Sports Performance FitnessSports Performance Fitness
Sports Performance Fitnessnatjkeen
 
Training, Recovery, and Injury Prevention
Training, Recovery, and Injury PreventionTraining, Recovery, and Injury Prevention
Training, Recovery, and Injury PreventionJohn Abreu
 
Strength Exercises for Sport Performance
Strength Exercises for Sport PerformanceStrength Exercises for Sport Performance
Strength Exercises for Sport PerformanceJoel Smith
 
Principles of Sports Training
Principles of Sports TrainingPrinciples of Sports Training
Principles of Sports TrainingSyedAnwar60
 
Strength Endurance Training
Strength Endurance TrainingStrength Endurance Training
Strength Endurance TrainingStephen Magness
 
Weightlifting Presentation
Weightlifting PresentationWeightlifting Presentation
Weightlifting PresentationJohn Hehle
 
Entrenamiento Con Pesas Para Futbol
Entrenamiento Con Pesas Para FutbolEntrenamiento Con Pesas Para Futbol
Entrenamiento Con Pesas Para FutbolJesús
 

Tendances (20)

Exercise in athletic women- Megha Devgan
Exercise in athletic women- Megha DevganExercise in athletic women- Megha Devgan
Exercise in athletic women- Megha Devgan
 
periodization in sports training
periodization in sports trainingperiodization in sports training
periodization in sports training
 
Core stability
Core stabilityCore stability
Core stability
 
La panca piana. Strength training di Valerio Vaccaro, Enrico Bomboletti
La panca piana. Strength training di Valerio Vaccaro, Enrico BombolettiLa panca piana. Strength training di Valerio Vaccaro, Enrico Bomboletti
La panca piana. Strength training di Valerio Vaccaro, Enrico Bomboletti
 
Functional Training for Handball players
Functional Training for Handball playersFunctional Training for Handball players
Functional Training for Handball players
 
ASCA SSCS workshop slideshare format 1-6-23.pptx
ASCA SSCS workshop slideshare format 1-6-23.pptxASCA SSCS workshop slideshare format 1-6-23.pptx
ASCA SSCS workshop slideshare format 1-6-23.pptx
 
Dynamic Warm Up
Dynamic Warm UpDynamic Warm Up
Dynamic Warm Up
 
Gymnastics Strength Essentials: Combining the Best of Science and Traditional...
Gymnastics Strength Essentials: Combining the Best of Science and Traditional...Gymnastics Strength Essentials: Combining the Best of Science and Traditional...
Gymnastics Strength Essentials: Combining the Best of Science and Traditional...
 
Sports Performance
Sports PerformanceSports Performance
Sports Performance
 
Chapter 16 Plyometrics
Chapter 16 PlyometricsChapter 16 Plyometrics
Chapter 16 Plyometrics
 
Sports Performance Fitness
Sports Performance FitnessSports Performance Fitness
Sports Performance Fitness
 
Training, Recovery, and Injury Prevention
Training, Recovery, and Injury PreventionTraining, Recovery, and Injury Prevention
Training, Recovery, and Injury Prevention
 
Warm up & cool-down
Warm up & cool-downWarm up & cool-down
Warm up & cool-down
 
Plyometrics
PlyometricsPlyometrics
Plyometrics
 
Strength Exercises for Sport Performance
Strength Exercises for Sport PerformanceStrength Exercises for Sport Performance
Strength Exercises for Sport Performance
 
Circuit training
Circuit trainingCircuit training
Circuit training
 
Principles of Sports Training
Principles of Sports TrainingPrinciples of Sports Training
Principles of Sports Training
 
Strength Endurance Training
Strength Endurance TrainingStrength Endurance Training
Strength Endurance Training
 
Weightlifting Presentation
Weightlifting PresentationWeightlifting Presentation
Weightlifting Presentation
 
Entrenamiento Con Pesas Para Futbol
Entrenamiento Con Pesas Para FutbolEntrenamiento Con Pesas Para Futbol
Entrenamiento Con Pesas Para Futbol
 

En vedette

Understanding the top down and bottom up of executive and sensory functioning
Understanding the top down and bottom up of executive and sensory functioningUnderstanding the top down and bottom up of executive and sensory functioning
Understanding the top down and bottom up of executive and sensory functioningDavid Nowell
 
[ACM-ICPC] Top-down & Bottom-up
[ACM-ICPC] Top-down & Bottom-up[ACM-ICPC] Top-down & Bottom-up
[ACM-ICPC] Top-down & Bottom-upChih-Hsuan Kuo
 
Asca flexibility dimensions
Asca flexibility dimensionsAsca flexibility dimensions
Asca flexibility dimensionsCharlie Hoolihan
 
Introduction to SA&TT (Sthructural Analysis)
Introduction to SA&TT (Sthructural Analysis)Introduction to SA&TT (Sthructural Analysis)
Introduction to SA&TT (Sthructural Analysis)David Wald
 
Training of top distance swimmers
Training of top distance swimmersTraining of top distance swimmers
Training of top distance swimmersMark Rauterkus
 
201101 Insurance News Network: Social Media Meets Customer Service
201101 Insurance News Network: Social Media Meets Customer Service201101 Insurance News Network: Social Media Meets Customer Service
201101 Insurance News Network: Social Media Meets Customer ServiceSteven Callahan
 
IBRAHIM AL-KISHKI PORTFOLIO
IBRAHIM AL-KISHKI PORTFOLIOIBRAHIM AL-KISHKI PORTFOLIO
IBRAHIM AL-KISHKI PORTFOLIOibrahim alkishki
 
Vision24 numero 03
Vision24 numero 03Vision24 numero 03
Vision24 numero 03State Street
 
Case Study: Lifting the Cap
Case Study: Lifting the CapCase Study: Lifting the Cap
Case Study: Lifting the Captuskstrategies
 
Boletin tributario opt2
Boletin tributario opt2Boletin tributario opt2
Boletin tributario opt2Mely Lovera
 
4 tim repute fort william presentation jmp
4   tim repute fort william presentation jmp4   tim repute fort william presentation jmp
4 tim repute fort william presentation jmpREPUTE101
 

En vedette (20)

Understanding the top down and bottom up of executive and sensory functioning
Understanding the top down and bottom up of executive and sensory functioningUnderstanding the top down and bottom up of executive and sensory functioning
Understanding the top down and bottom up of executive and sensory functioning
 
[ACM-ICPC] Top-down & Bottom-up
[ACM-ICPC] Top-down & Bottom-up[ACM-ICPC] Top-down & Bottom-up
[ACM-ICPC] Top-down & Bottom-up
 
Asca flexibility dimensions
Asca flexibility dimensionsAsca flexibility dimensions
Asca flexibility dimensions
 
Tema 3 Técnica Rolfing
Tema 3 Técnica RolfingTema 3 Técnica Rolfing
Tema 3 Técnica Rolfing
 
Marcha
MarchaMarcha
Marcha
 
Introduction to SA&TT (Sthructural Analysis)
Introduction to SA&TT (Sthructural Analysis)Introduction to SA&TT (Sthructural Analysis)
Introduction to SA&TT (Sthructural Analysis)
 
Fascia
FasciaFascia
Fascia
 
Top down-bottom-up
Top down-bottom-upTop down-bottom-up
Top down-bottom-up
 
1 fascia basics
1 fascia basics1 fascia basics
1 fascia basics
 
Training of top distance swimmers
Training of top distance swimmersTraining of top distance swimmers
Training of top distance swimmers
 
2010 tt org capacity viewrev
2010 tt  org capacity viewrev2010 tt  org capacity viewrev
2010 tt org capacity viewrev
 
201101 Insurance News Network: Social Media Meets Customer Service
201101 Insurance News Network: Social Media Meets Customer Service201101 Insurance News Network: Social Media Meets Customer Service
201101 Insurance News Network: Social Media Meets Customer Service
 
IBRAHIM AL-KISHKI PORTFOLIO
IBRAHIM AL-KISHKI PORTFOLIOIBRAHIM AL-KISHKI PORTFOLIO
IBRAHIM AL-KISHKI PORTFOLIO
 
Vision24 numero 03
Vision24 numero 03Vision24 numero 03
Vision24 numero 03
 
The Problem With Web2.0
The Problem With Web2.0The Problem With Web2.0
The Problem With Web2.0
 
Case Study: Lifting the Cap
Case Study: Lifting the CapCase Study: Lifting the Cap
Case Study: Lifting the Cap
 
Boletin tributario opt2
Boletin tributario opt2Boletin tributario opt2
Boletin tributario opt2
 
4 tim repute fort william presentation jmp
4   tim repute fort william presentation jmp4   tim repute fort william presentation jmp
4 tim repute fort william presentation jmp
 
Boletín Naturalia no.1 2011
Boletín Naturalia no.1   2011Boletín Naturalia no.1   2011
Boletín Naturalia no.1 2011
 
Carta de recomanaci FUTBOLGOLF
Carta de recomanaci FUTBOLGOLFCarta de recomanaci FUTBOLGOLF
Carta de recomanaci FUTBOLGOLF
 

Similaire à Asca core training from the top down

Nsca core and hip activation
Nsca core and hip activationNsca core and hip activation
Nsca core and hip activationCharlie Hoolihan
 
Awesome_Abs_SDAHPERD
Awesome_Abs_SDAHPERDAwesome_Abs_SDAHPERD
Awesome_Abs_SDAHPERDGale Wiedow
 
Posture in biomech.pptx
Posture in biomech.pptxPosture in biomech.pptx
Posture in biomech.pptxShadowTi1
 
Hanging position 1
Hanging position 1Hanging position 1
Hanging position 1sajjad341
 
Torso Core Training Site
Torso Core Training SiteTorso Core Training Site
Torso Core Training SiteJeff Green
 
Core Knowledge Mike D.
Core Knowledge Mike D.Core Knowledge Mike D.
Core Knowledge Mike D.mDonnellan
 
Asca 2015 top to bottom dryland training for 12 u
Asca 2015 top to  bottom dryland training for 12 uAsca 2015 top to  bottom dryland training for 12 u
Asca 2015 top to bottom dryland training for 12 uCharlie Hoolihan
 
lesson1-coremusclegroup-corestabilityexsrcises-211013234022.pdf
lesson1-coremusclegroup-corestabilityexsrcises-211013234022.pdflesson1-coremusclegroup-corestabilityexsrcises-211013234022.pdf
lesson1-coremusclegroup-corestabilityexsrcises-211013234022.pdfVeenaMoondra
 
P.E. 2 - core muscle group- core stability exercises
P.E. 2 -   core muscle group- core stability exercisesP.E. 2 -   core muscle group- core stability exercises
P.E. 2 - core muscle group- core stability exercisesJovieMirontos1
 
Spine Biomechanics-1.pdf
Spine Biomechanics-1.pdfSpine Biomechanics-1.pdf
Spine Biomechanics-1.pdfKeyaArere
 
CrossFit-U Shoulder Workshop
CrossFit-U Shoulder WorkshopCrossFit-U Shoulder Workshop
CrossFit-U Shoulder WorkshopPure Physio
 
The best exercises for fitness and health.
The best exercises for fitness and health.The best exercises for fitness and health.
The best exercises for fitness and health.LukasBochenek
 
Asca 2013 Top to Bottom dryland training
Asca 2013 Top to  Bottom dryland trainingAsca 2013 Top to  Bottom dryland training
Asca 2013 Top to Bottom dryland trainingCharlie Hoolihan
 
CrossFit-U Knee Injuries (Management and Prevention)
CrossFit-U Knee Injuries (Management and Prevention)CrossFit-U Knee Injuries (Management and Prevention)
CrossFit-U Knee Injuries (Management and Prevention)Pure Physio
 
Lecture III Muscle Imbalances
Lecture  III Muscle ImbalancesLecture  III Muscle Imbalances
Lecture III Muscle Imbalancesdonnamschneider
 

Similaire à Asca core training from the top down (20)

Nsca core and hip activation
Nsca core and hip activationNsca core and hip activation
Nsca core and hip activation
 
Ppp
PppPpp
Ppp
 
Awesome_Abs_SDAHPERD
Awesome_Abs_SDAHPERDAwesome_Abs_SDAHPERD
Awesome_Abs_SDAHPERD
 
Posture in biomech.pptx
Posture in biomech.pptxPosture in biomech.pptx
Posture in biomech.pptx
 
posture kk.pptx
posture kk.pptxposture kk.pptx
posture kk.pptx
 
Hanging position 1
Hanging position 1Hanging position 1
Hanging position 1
 
Torso Core Training Site
Torso Core Training SiteTorso Core Training Site
Torso Core Training Site
 
Core Knowledge Mike D.
Core Knowledge Mike D.Core Knowledge Mike D.
Core Knowledge Mike D.
 
MUSCLES.pdf
MUSCLES.pdfMUSCLES.pdf
MUSCLES.pdf
 
Asca 2015 top to bottom dryland training for 12 u
Asca 2015 top to  bottom dryland training for 12 uAsca 2015 top to  bottom dryland training for 12 u
Asca 2015 top to bottom dryland training for 12 u
 
lesson1-coremusclegroup-corestabilityexsrcises-211013234022.pdf
lesson1-coremusclegroup-corestabilityexsrcises-211013234022.pdflesson1-coremusclegroup-corestabilityexsrcises-211013234022.pdf
lesson1-coremusclegroup-corestabilityexsrcises-211013234022.pdf
 
P.E. 2 - core muscle group- core stability exercises
P.E. 2 -   core muscle group- core stability exercisesP.E. 2 -   core muscle group- core stability exercises
P.E. 2 - core muscle group- core stability exercises
 
Spine Biomechanics-1.pdf
Spine Biomechanics-1.pdfSpine Biomechanics-1.pdf
Spine Biomechanics-1.pdf
 
CrossFit-U Shoulder Workshop
CrossFit-U Shoulder WorkshopCrossFit-U Shoulder Workshop
CrossFit-U Shoulder Workshop
 
The best exercises for fitness and health.
The best exercises for fitness and health.The best exercises for fitness and health.
The best exercises for fitness and health.
 
Asca 2013 Top to Bottom dryland training
Asca 2013 Top to  Bottom dryland trainingAsca 2013 Top to  Bottom dryland training
Asca 2013 Top to Bottom dryland training
 
CrossFit-U Knee Injuries (Management and Prevention)
CrossFit-U Knee Injuries (Management and Prevention)CrossFit-U Knee Injuries (Management and Prevention)
CrossFit-U Knee Injuries (Management and Prevention)
 
Lecture III Muscle Imbalances
Lecture  III Muscle ImbalancesLecture  III Muscle Imbalances
Lecture III Muscle Imbalances
 
Body mechanics & basic exercise
Body mechanics & basic exerciseBody mechanics & basic exercise
Body mechanics & basic exercise
 
Ape to man
Ape to manApe to man
Ape to man
 

Plus de Charlie Hoolihan

high performance aging - slideshare.pptx
high performance aging - slideshare.pptxhigh performance aging - slideshare.pptx
high performance aging - slideshare.pptxCharlie Hoolihan
 
The neurochemical basis of exercise
The neurochemical basis of exerciseThe neurochemical basis of exercise
The neurochemical basis of exerciseCharlie Hoolihan
 
Nasm optima 2019 one size fits one
Nasm optima 2019 one size fits oneNasm optima 2019 one size fits one
Nasm optima 2019 one size fits oneCharlie Hoolihan
 
Nasm optima 2019 endurance strength etc
Nasm optima 2019 endurance strength etcNasm optima 2019 endurance strength etc
Nasm optima 2019 endurance strength etcCharlie Hoolihan
 
One Size Fits One - NSCA NATPT
One Size Fits One - NSCA NATPTOne Size Fits One - NSCA NATPT
One Size Fits One - NSCA NATPTCharlie Hoolihan
 
Fuel Your Fitness Orientation
Fuel Your Fitness OrientationFuel Your Fitness Orientation
Fuel Your Fitness OrientationCharlie Hoolihan
 
Hoolihan recovery ppt speakertemplate_optima_2017
Hoolihan  recovery ppt speakertemplate_optima_2017Hoolihan  recovery ppt speakertemplate_optima_2017
Hoolihan recovery ppt speakertemplate_optima_2017Charlie Hoolihan
 
A hoolihan hit for endurance ppt speakertemplate optima_2017
A hoolihan hit for endurance ppt speakertemplate optima_2017A hoolihan hit for endurance ppt speakertemplate optima_2017
A hoolihan hit for endurance ppt speakertemplate optima_2017Charlie Hoolihan
 
Foot force full presentation idea format
Foot force full presentation idea formatFoot force full presentation idea format
Foot force full presentation idea formatCharlie Hoolihan
 

Plus de Charlie Hoolihan (10)

high performance aging - slideshare.pptx
high performance aging - slideshare.pptxhigh performance aging - slideshare.pptx
high performance aging - slideshare.pptx
 
The neurochemical basis of exercise
The neurochemical basis of exerciseThe neurochemical basis of exercise
The neurochemical basis of exercise
 
Nasm optima 2019 one size fits one
Nasm optima 2019 one size fits oneNasm optima 2019 one size fits one
Nasm optima 2019 one size fits one
 
Nasm optima 2019 endurance strength etc
Nasm optima 2019 endurance strength etcNasm optima 2019 endurance strength etc
Nasm optima 2019 endurance strength etc
 
One Size Fits One - NSCA NATPT
One Size Fits One - NSCA NATPTOne Size Fits One - NSCA NATPT
One Size Fits One - NSCA NATPT
 
Fuel Your Fitness Orientation
Fuel Your Fitness OrientationFuel Your Fitness Orientation
Fuel Your Fitness Orientation
 
Hoolihan recovery ppt speakertemplate_optima_2017
Hoolihan  recovery ppt speakertemplate_optima_2017Hoolihan  recovery ppt speakertemplate_optima_2017
Hoolihan recovery ppt speakertemplate_optima_2017
 
A hoolihan hit for endurance ppt speakertemplate optima_2017
A hoolihan hit for endurance ppt speakertemplate optima_2017A hoolihan hit for endurance ppt speakertemplate optima_2017
A hoolihan hit for endurance ppt speakertemplate optima_2017
 
Foot force full presentation idea format
Foot force full presentation idea formatFoot force full presentation idea format
Foot force full presentation idea format
 
Asca inflammation2
Asca inflammation2Asca inflammation2
Asca inflammation2
 

Dernier

ANATOMY OF THE CEREBRUM WITH CLINICAL ANATOMY.pptx
ANATOMY OF THE CEREBRUM WITH CLINICAL ANATOMY.pptxANATOMY OF THE CEREBRUM WITH CLINICAL ANATOMY.pptx
ANATOMY OF THE CEREBRUM WITH CLINICAL ANATOMY.pptxsiddharthroy26587
 
ANTIPERSPIRANTS AND DEODORANTS : MECHANISM OF ACTION
ANTIPERSPIRANTS AND DEODORANTS : MECHANISM OF ACTIONANTIPERSPIRANTS AND DEODORANTS : MECHANISM OF ACTION
ANTIPERSPIRANTS AND DEODORANTS : MECHANISM OF ACTIONojaswinihemane
 
Basic of Thyroid Hormone:- An In-depth Analysis
Basic of Thyroid Hormone:- An In-depth AnalysisBasic of Thyroid Hormone:- An In-depth Analysis
Basic of Thyroid Hormone:- An In-depth AnalysisAshishMaletha2
 
(IDE)and(IVD),QMS,21 CFR part820 , 801)
(IDE)and(IVD),QMS,21 CFR part820  , 801)(IDE)and(IVD),QMS,21 CFR part820  , 801)
(IDE)and(IVD),QMS,21 CFR part820 , 801)chahattyagi200
 
Ovarian tumors Lecture notes for MBBS.pptx
Ovarian tumors Lecture notes for MBBS.pptxOvarian tumors Lecture notes for MBBS.pptx
Ovarian tumors Lecture notes for MBBS.pptxSizan Thapa
 
Ayurveda research in Hypothyroidism, P
Ayurveda  research  in Hypothyroidism, PAyurveda  research  in Hypothyroidism, P
Ayurveda research in Hypothyroidism, PDr.Shalu Jain
 
Neurological Evaluation of Acute Ischemic stroke in Emergency Room
Neurological Evaluation of Acute Ischemic stroke in Emergency RoomNeurological Evaluation of Acute Ischemic stroke in Emergency Room
Neurological Evaluation of Acute Ischemic stroke in Emergency RoomSudhir Kumar
 
The Art and the Science of UK General Practice A historical review and timeli...
The Art and the Science of UK General Practice A historical review and timeli...The Art and the Science of UK General Practice A historical review and timeli...
The Art and the Science of UK General Practice A historical review and timeli...JakeMatthews12
 
Thyroid hormones- synthesis, secretion, functions and disorders
Thyroid hormones- synthesis, secretion, functions and disordersThyroid hormones- synthesis, secretion, functions and disorders
Thyroid hormones- synthesis, secretion, functions and disordersSai Sailesh Kumar Goothy
 
ANATOMY OF CEREBELLUM With Clinical Anatomy.pptx
ANATOMY OF CEREBELLUM With Clinical Anatomy.pptxANATOMY OF CEREBELLUM With Clinical Anatomy.pptx
ANATOMY OF CEREBELLUM With Clinical Anatomy.pptxsiddharthroy26587
 
EMBRYOLOGY AND FOETAL DEVELOPMENT-mayu.pdf
EMBRYOLOGY AND FOETAL DEVELOPMENT-mayu.pdfEMBRYOLOGY AND FOETAL DEVELOPMENT-mayu.pdf
EMBRYOLOGY AND FOETAL DEVELOPMENT-mayu.pdfMayuriGamit2
 
TARGET DELINEATION IN VULVAL CANCER BY DR KANHU
TARGET DELINEATION IN VULVAL CANCER BY DR KANHUTARGET DELINEATION IN VULVAL CANCER BY DR KANHU
TARGET DELINEATION IN VULVAL CANCER BY DR KANHUKanhu Charan
 
Brief introduction to information ecosystem x public health.pptx
Brief introduction to information ecosystem x public health.pptxBrief introduction to information ecosystem x public health.pptx
Brief introduction to information ecosystem x public health.pptxTina Purnat
 
NECROSIS FOR MBBS FIRST YEAR STUDENTS MADE EASY.pptx
NECROSIS FOR MBBS FIRST YEAR STUDENTS MADE EASY.pptxNECROSIS FOR MBBS FIRST YEAR STUDENTS MADE EASY.pptx
NECROSIS FOR MBBS FIRST YEAR STUDENTS MADE EASY.pptxSizan Thapa
 
Thyroid function tests for MBBS, LAB. MED & BDS.pptx
Thyroid function tests for MBBS, LAB. MED & BDS.pptxThyroid function tests for MBBS, LAB. MED & BDS.pptx
Thyroid function tests for MBBS, LAB. MED & BDS.pptxRajendra Dev Bhatt
 
Range of Secondary Electrons and Electron Build-Up: Impact on Scatter in Homo...
Range of Secondary Electrons and Electron Build-Up: Impact on Scatter in Homo...Range of Secondary Electrons and Electron Build-Up: Impact on Scatter in Homo...
Range of Secondary Electrons and Electron Build-Up: Impact on Scatter in Homo...Dr. Dheeraj Kumar
 
clean rooms and its classification .pptx
clean rooms and its classification .pptxclean rooms and its classification .pptx
clean rooms and its classification .pptxushakiranmai4
 
HDT Unit 2: Nutraceuticals Global Market Overview And Growth Of Nutraceutical...
HDT Unit 2: Nutraceuticals Global Market Overview And Growth Of Nutraceutical...HDT Unit 2: Nutraceuticals Global Market Overview And Growth Of Nutraceutical...
HDT Unit 2: Nutraceuticals Global Market Overview And Growth Of Nutraceutical...Genesis Institute of Pharmacy, Radhanagari.
 
Methicillin-resistant Staphylococcus Aureus (MRSA)
Methicillin-resistant Staphylococcus Aureus (MRSA)Methicillin-resistant Staphylococcus Aureus (MRSA)
Methicillin-resistant Staphylococcus Aureus (MRSA)Ahmad Thanin
 
airway management recorded for S2.pptx
airway management  recorded  for S2.pptxairway management  recorded  for S2.pptx
airway management recorded for S2.pptxnakera38
 

Dernier (20)

ANATOMY OF THE CEREBRUM WITH CLINICAL ANATOMY.pptx
ANATOMY OF THE CEREBRUM WITH CLINICAL ANATOMY.pptxANATOMY OF THE CEREBRUM WITH CLINICAL ANATOMY.pptx
ANATOMY OF THE CEREBRUM WITH CLINICAL ANATOMY.pptx
 
ANTIPERSPIRANTS AND DEODORANTS : MECHANISM OF ACTION
ANTIPERSPIRANTS AND DEODORANTS : MECHANISM OF ACTIONANTIPERSPIRANTS AND DEODORANTS : MECHANISM OF ACTION
ANTIPERSPIRANTS AND DEODORANTS : MECHANISM OF ACTION
 
Basic of Thyroid Hormone:- An In-depth Analysis
Basic of Thyroid Hormone:- An In-depth AnalysisBasic of Thyroid Hormone:- An In-depth Analysis
Basic of Thyroid Hormone:- An In-depth Analysis
 
(IDE)and(IVD),QMS,21 CFR part820 , 801)
(IDE)and(IVD),QMS,21 CFR part820  , 801)(IDE)and(IVD),QMS,21 CFR part820  , 801)
(IDE)and(IVD),QMS,21 CFR part820 , 801)
 
Ovarian tumors Lecture notes for MBBS.pptx
Ovarian tumors Lecture notes for MBBS.pptxOvarian tumors Lecture notes for MBBS.pptx
Ovarian tumors Lecture notes for MBBS.pptx
 
Ayurveda research in Hypothyroidism, P
Ayurveda  research  in Hypothyroidism, PAyurveda  research  in Hypothyroidism, P
Ayurveda research in Hypothyroidism, P
 
Neurological Evaluation of Acute Ischemic stroke in Emergency Room
Neurological Evaluation of Acute Ischemic stroke in Emergency RoomNeurological Evaluation of Acute Ischemic stroke in Emergency Room
Neurological Evaluation of Acute Ischemic stroke in Emergency Room
 
The Art and the Science of UK General Practice A historical review and timeli...
The Art and the Science of UK General Practice A historical review and timeli...The Art and the Science of UK General Practice A historical review and timeli...
The Art and the Science of UK General Practice A historical review and timeli...
 
Thyroid hormones- synthesis, secretion, functions and disorders
Thyroid hormones- synthesis, secretion, functions and disordersThyroid hormones- synthesis, secretion, functions and disorders
Thyroid hormones- synthesis, secretion, functions and disorders
 
ANATOMY OF CEREBELLUM With Clinical Anatomy.pptx
ANATOMY OF CEREBELLUM With Clinical Anatomy.pptxANATOMY OF CEREBELLUM With Clinical Anatomy.pptx
ANATOMY OF CEREBELLUM With Clinical Anatomy.pptx
 
EMBRYOLOGY AND FOETAL DEVELOPMENT-mayu.pdf
EMBRYOLOGY AND FOETAL DEVELOPMENT-mayu.pdfEMBRYOLOGY AND FOETAL DEVELOPMENT-mayu.pdf
EMBRYOLOGY AND FOETAL DEVELOPMENT-mayu.pdf
 
TARGET DELINEATION IN VULVAL CANCER BY DR KANHU
TARGET DELINEATION IN VULVAL CANCER BY DR KANHUTARGET DELINEATION IN VULVAL CANCER BY DR KANHU
TARGET DELINEATION IN VULVAL CANCER BY DR KANHU
 
Brief introduction to information ecosystem x public health.pptx
Brief introduction to information ecosystem x public health.pptxBrief introduction to information ecosystem x public health.pptx
Brief introduction to information ecosystem x public health.pptx
 
NECROSIS FOR MBBS FIRST YEAR STUDENTS MADE EASY.pptx
NECROSIS FOR MBBS FIRST YEAR STUDENTS MADE EASY.pptxNECROSIS FOR MBBS FIRST YEAR STUDENTS MADE EASY.pptx
NECROSIS FOR MBBS FIRST YEAR STUDENTS MADE EASY.pptx
 
Thyroid function tests for MBBS, LAB. MED & BDS.pptx
Thyroid function tests for MBBS, LAB. MED & BDS.pptxThyroid function tests for MBBS, LAB. MED & BDS.pptx
Thyroid function tests for MBBS, LAB. MED & BDS.pptx
 
Range of Secondary Electrons and Electron Build-Up: Impact on Scatter in Homo...
Range of Secondary Electrons and Electron Build-Up: Impact on Scatter in Homo...Range of Secondary Electrons and Electron Build-Up: Impact on Scatter in Homo...
Range of Secondary Electrons and Electron Build-Up: Impact on Scatter in Homo...
 
clean rooms and its classification .pptx
clean rooms and its classification .pptxclean rooms and its classification .pptx
clean rooms and its classification .pptx
 
HDT Unit 2: Nutraceuticals Global Market Overview And Growth Of Nutraceutical...
HDT Unit 2: Nutraceuticals Global Market Overview And Growth Of Nutraceutical...HDT Unit 2: Nutraceuticals Global Market Overview And Growth Of Nutraceutical...
HDT Unit 2: Nutraceuticals Global Market Overview And Growth Of Nutraceutical...
 
Methicillin-resistant Staphylococcus Aureus (MRSA)
Methicillin-resistant Staphylococcus Aureus (MRSA)Methicillin-resistant Staphylococcus Aureus (MRSA)
Methicillin-resistant Staphylococcus Aureus (MRSA)
 
airway management recorded for S2.pptx
airway management  recorded  for S2.pptxairway management  recorded  for S2.pptx
airway management recorded for S2.pptx
 

Asca core training from the top down

  • 1. Charlie Hoolihan, CSCS*D, NASM-PES, CES Personal Training Director, Pelican Athletic Club
  • 3. Personal core pride in the eyes of the beholder
  • 4. A Real man’s six pack
  • 5. Definitions of Core muscles  “Structures that make up the Lumbo-pelvic-hip complex.” National Academy of Sports Medicine.  “The body minus the arms and legs” Wikipedia  “Balanced development of deep and superficial muscles that stabilize, align and move the trunk of the body, especially the abdominals and muscles of the back.” Pilates  “The core is…abdominals…,glutes and lower back muscles, called the erector spinae, psoas muscle of the hips and the multifidus of the spine.Muscles (that) stabilize the trunk, including the spine and pelvis, and core strength training targets these muscles.” Livestrong  “My washboard road to paradise” – Guy in bar with shirt off.
  • 6. Lateral and Anterior Core Deep and superficial muscles
  • 8. The “Core” is linked to all muscle systems Posterior and Anterior Linked systems Superficial large muscle groups (Anatomy Trains)
  • 9. Core runs deeper than the washboard road to paradise. Deep muscle groups
  • 10. The core is multi-directional Frontal and Transverse systems  Color of Text
  • 11. How do core muscles respond differently in swimming.  In land based activities, core muscles react to ground force reaction of the foot.  Swimmers have an entirely different force reaction  Top to bottom reaction.  Hand is the driver of force and chain reaction.  Force is initiated by a liquid and not a solid  Force on opposite end is also anchored by liquid, not solid  Thorax and its appendages – scapula, shoulders, ribs etc and their attendant muscles, ligaments and attachments take on a role similar to pelvis and trunk muscles
  • 12. Opposing Chain Reactions  Ground based from •Fluid based from bottom up top down.  Same side foot to hip. •Same side hand to  Opposite shoulder via shoulder •Same side hip via latissimus and fascia. latissimus, obliques and  Single opposing fascia. motions between •Single motion upper upper and lower limb between multiple limbs lower limb motion
  • 13. The Core helps manage center of gravity.  But a swimmers COG is vastly different from land COG  Lungs provide flotation and fulcrum.  Individual torso length, femur length and muscle density affect flotation and center of gravity.  Movements of swimming change the COG more dramatically.
  • 14. Swimming Core targets Sport specificity sidebar  Hand to hip stabilization via lats  Single and double arm work.  Posterior chain – scaps to glutes.  Lateral stability and strength.  Exercises that lengthen, strengthen and stabilize.  Exercises that establish stable and symmetrical rotation.
  • 15. Swimmers stabilization work  Primary stability throughout the body.  Thoracic spine area (shoulders and scapula)  Kyphosis of upper spine, internal rotation of shoulders.  Scapular distance.  Pelvis  Neutral pelvis  Symmetrical lateral strength.  Symmetrical rotation strength.
  • 16. Anterior Tilt: Barge and Ballast
  • 17. Kyphosis at upper spine leads to anterior tilt. But its not just Chest and hips about are connected via core flotation musculature and fascia. Tight abdominals and hip flexors pull them closer.
  • 18. Proper Thoracic extension goes beyond arthrokinetic issues and into cardiovascular efficiency Elevated or upright An extreme example Another extreme posture opens up chest of how a slouched example but cavity. The heart and posture can compress compression can aorta have ample room heart, lungs, aorta also occur in the to deliver blood and and interfere with lower organs like oxygen to the body. The proper cardiovascular stomach, liver, lungs can expand to full activity. spleen, uterus capacity.      
  • 19. Factors influencing pelvic and thoracic misalignment Tight anterior (front) muscles; some weak posterior (back) muscles Sway back more pronounced when fully extened – ab strength test
  • 20. Another anterior tightness factor - The only skeletal point of attachment for the arms is at the sternum Weak back muscles and tight chest/abdominal muscles pull shoulders forward and internally rotate shoulders.
  • 21. Why do exercises that promotes flexion at spine and tightness of the spinal flexion muscles.
  • 22. Muscle weakness is contralateral What hip are you sitting on? Weaknesses will manifest in all exercises depending upon how much of the body is supported and how many limbs are involved. Lunges Step-ups Single arm standing or ball support exercises.
  • 23. Lack of symetrical lateral strength
  • 24. SPORTCore Principles: Swimming  Lengthen  Rotation and stability against rotation.  Dynamic isometrics in the traditional core.  Hand driver for whole body.  Hip driver (gluteals) for lower body.  Choose exercises that create stability between hand and foot.  Anchor hands/elbows/arms  Anchor feet or knees  Create stability in trunk
  • 26. Demos  Lengthening vs shortening – (extension vs flexion)  Which most appropriately reflects what happens in swimming.  Hollowing and bracing – lengthening the pelvis.  Anchoring the trunk – watch abdominals in drylands – does the stomach poke out?  Do fat man to skinny man swim in practice.  Wall exercises  Draw-in/brace against the wall.  Straighten lines and walk.  Double arm wall lean.  Single arm lean.  Rotation stretch
  • 30. SPORTCore Progressions:Swimming  Stability before mobility.  Most core muscles are slow twitch  Hips and upper thorax (scapula and shoulders)  Plank or push up position  Hip position/neutral w no anterior or posterior tilt.  5-10 second pulses for 1-3:00 minute sets. New concept in planks.  Once strength/stability is established then add movement patterns to the plank or pushup position.  Start with distinct rep count pattern – up in two/down in 4.  Then move on to bands – single arm and single leg combos  Then move to less stable equipment like TRXs and Stability Balls.  Establish stability on these before adding movements  When adding movement, maintain stability and deliberate rep count.
  • 31. Variations on a pushup  Core assessment  Bird dog/quadraped  Contra/ipsilateral  Pushup/plank  Plank first  Push-up at incline  Change hand positions  Change leg positions.  Does the athlete master symmetry and straight lines?  If so move to next modality.  If not – this is their core work.
  • 32. Oblique and rotation stability  Side plank  Line up either w back close to wall  Or line up feet, knees, hips, shoulders on a line.  Can also assess during standing wall leans.  Deviating to front or back sets up an imbalance between internal and external obliques.  Plank or pushup with rotation  Look for symmetry in rotation.  Rotation stretch.
  • 33. Plank and push-up position exercises – stability first
  • 35. Right: Cobra on floor – hold each contraction for :06. Head in neutral, engage glutes and lift upper spine to lift. Low back just follows to stabilize spine. .Left: Tricep extension from TRX strap.
  • 39. Band and Suspension training exercises
  • 45. TRX or Suspension Training exercises
  • 49. Start easy as a puppy work up to harder exercises.
  • 50. Resources to use with principles in mind  ASCA Dryland course  Swimming anatomy  Total Immersion  Grif Figg/Carlos Santana DVD outside.  Vern Gambetta books/Maglishco  Google  Plank exercise illustrations  Medicine ball exercise illustration  Stability ball exercise illustration  TRX exercise illustration  Band exercise illustration