1 | HardCORE
HardCORE
Underground Training secrets
for strength & performance
2 | HardCORE
Copyright Notice
All rights reserved. No part of this book or DVD may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without
the expressed written permission from Jim Smith or Joe Defranco. Fines start
at $150,000 and include a possible prison sentence upon conviction.
3 | HardCORE
Waiver and Release of
Liability
(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL
OR DVD)
I understand and acknowledge that there are risks involved in participating in any exercise program and / or any exercises contained within this
manual and dvd in consideration for being allowed to utilize the information in this manual, I agree that I will assume the risk and full responsibility for determining the need for medical clearance from my physician and
obtaining such clearance, the safety and/or efficacy of any exercise program
recommended to me, and any and all injuries, losses, or damages, which
might occur to me and / or to my family while utilizing the information in
this manual and dvd to the maximum extent allowed by law I agree to waive
and release any and all claims, suits, or related causes of action against the
Diesel Strength, llc, Jim Smith, Joe DeFranco, DeFrancos Training, llc, their
employees, or affiliates (collectively the Diesel Strength, llc or DeFrancos
Training, llc.), for injury, loss, death, costs or other damages to me, my heirs
or assigns, while utilizing all the information or partaking in the exercises
contained within this manual and dvd. I further agree to release, indemnify
and hold the Diesel Strength, llc, DeFrancos Training, llc, Jim Smith and Joe
DeFranco from any liability whatsoever for future claims presented by my
children for any injuries, losses or damages.
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Disclaimer
You must get your physician’s approval before beginning this exercise
program. These recommendations are not medical guidelines but are for
educational purposes only. You must consult your physician prior to starting
this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18
years and older only.
The information in this manual is meant to supplement, not replace, proper
exercise training. All forms of exercise pose some inherent risks. The editors
and publishers advise readers to take full responsibility for their safety and
know their limits. Before practicing the exercises in this manual or DVD, be
sure that your equipment is well-maintained, and do not take risks beyond
your level of experience, aptitude, training and fitness. The exercises and
dietary programs in this program are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your physician.
See your physician before starting any exercise or nutrition program. If you
are taking any medications, you must talk to your physician before starting
any exercise program, including HardCORE. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.
Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning
specialist. Always ask for instruction and assistance when lifting.
You must have a complete physical examination if you are sedentary, if you
have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old.
5 | HardCORE
forward
Core training is an evolutionary process that is still in its infancy. Looking back even
as little as five years ago, the core training theories and methods that made our collective jaws hit the floor with their supreme genius and high level of practical ability
to everything “functional” now leaves us face-palming ourselves and shaking our
heads in disbelief that we could believe it at all. Squats on a stability ball to build
core strength? Crunches for developing abdominal definition? Resisted full-range
twists for a healthy back? Seriously, this was the common thought process of the
time!
Think about what we vehemently believe regarding core training in the present day.
What will we think when new research comes out and disproves a lot of our basic
tenants of what we believe to be true? Sure, spinal stiffness is the bees knees today, but it doesn’t do gymnasts, yogis or dancers any good. Martial artists have for
a couple millennia believed that core training revolved around the ability to control
and regulate the mechanics of breathing, and only made a forceful contraction for
the instant of contact with a strike. Bruce Lee even said “notice that the stiffest
tree is most easily cracked, while the bamboo and the willow survive by bending
with the wind.”
Even our definition of the core is continually evolving. Some say it has a distinct
inner and outer compartment, others say it’s simply everything from your shoulders
to your knees, others identify specific muscles that are more important than others.
It’s like defining a color: you may not be able to explain it in quantifiable terms, but
you know it when you see it.
What we hopefully can all agree on is the simple fact that with all the advances in
core training theory and application, the rate of spinal injuries and core dysfunctions within North America has steadily increased in the past 20 years, in both the
sedentary and the active populations. This means that for all we know, we’re still
not asking the right questions or finding the right answers.
One bright spot in all this confusion is that the occasional ray of light emerges from
unique and aspiring strength coaches who make us think and reflect on the purposes and functional capacities of the area we thought we previously knew. They
present new movements with new vectors and new ways of solving old problems
that cause the inclusion of new questions, and hopefully spur on the development
6 | HardCORE
forward
of new answers by people a lot smarter than myself, although to be honest that’s
not setting the bar very high at all.
Once in a while, a small group of individuals are responsible for inciting change in
the standard order of things. We see it in governments, societal norms, industries,
and even in fitness. Right now there’s a small group of incredibly bright fitness professionals who are quietly re-shaping our industry from the inside out, and helping
to create more than the standard ab twists or crunches for us to use with our clients, and also providing solutions to common problems like poor athletic function,
lax abdominal development, and even low back pain.
Jim and Joe are two of the main characters in this small revolutionary army of
professionals. His presentation style is a mix of common sense, topical research,
and a healthy dose of forehead-slapping “why the hell didn’t I think of that?” Their
exceptional creativity is still always grounded in sound anatomical and physiological reasoning, and their approach to common problems helps to open a floodgate
of possibilities where previously there may have only been one or two options on
the tip of your tongue for a specific problem.
While I will admit that the majority of my clientele (injury rehabilitation, primarily
spinal issues) may not benefit from the athletic exercises presented, I have used
some of the rehabilitation and corrective strategies found inside HardCORE successfully with my clients and seen tremendous benefit. HardCORE is one of those
unique products that will help everyone, regardless of ability or potential disability,
learn more about how to train the core, and help them see some tremendous gains
in their own core strength, power, and even help them look better naked.
Sincerely:
Dean Somerset,
deansomerset.com
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Special thanks to Todd Bumgardner, Dean Somerset and Mark Young.
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table of contents
9.
Introduction
11.
WHAT IS THE CORE?
17.
WHAT IS THE FUNCTION OF THE CORE?
25.
TYPES OF CORE EXERCISES
28.
THE CORE TABLE
29.
WHERE TO INTEGRATE CORE EXERCISES
37.
HOW DYSFUNCTION AFFECTS THE CORE
40.
ESTABLISHING NEUTRAL POSTURE
44.
PATTERNS OF DYSFUNCTION
49.
BREATHING
56.
SOFT-TISSUE QUALITY
60.
MOBILITY AND STABILITY
64.
ACTIVATION
66.
WHEN TO INTEGRATE CORRECTIVE STRATEGIES
68.
APPENDIX A
79.
APPENDIX B
81.
REFERENCES
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introduction
In HardCORE we decided to take on one of the most misunderstood facets of strength training today - core training. Misinformation online and in
popular products distracts people away from what the core is and how it is
supposed to function. Unfortunately, many people still think the abdominal
muscles are the “core” and that training for six pack abs is core training. This
couldn’t be further from the truth. In HardCORE you will learn that the core
is much more than just ripped abs.
We are going to combine the latest core function research with our holistic
and unique approach to strength training—detailing the science of how to
stabilize the torso in preparation for strength training and sporting application. You’ll also learn the affect that immobility and dysfunction has on the
ability to develop, and display, real, functional core strength.
HardCORE’s purpose is to teach you that strengthening the core is only the
beginning. You’ll learn to see the body as a single unit rather than many
individual parts—understanding how it truly moves. This integrated view will
help you understand the critical factors involved in bracing, preventing injury, performing during sport and improving your overall quality of movement—giving you the skills to create holistic programming geared toward
your specific needs.
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WHAT IS THE CORE?
Is this the core?
Speaking of the core in general terms, we refer to all the musculature from
the shoulders to the knees. In addition to the muscles that attach to the
ribs, Cosgrove and Schuler, authors of The New Rules of Lifting for Abs,
further define the core as “all of the muscles that attach to your hips, pelvis
and lower back.” The core can also be thought of as the all-encompassing
musculature that surrounds, supports and engages movement of the torso
or keeps the torso stable and fixed while the extremities are in motion.
Although it works interdependently, the core can be separated into three
distinct components - the inner core and the two chains of the outer core.
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what is the core?
The inner core
The inner core is comprised of the diaphragm, pelvic floor, multifidi and
transverse abdominis. The goal of the inner core is to provide foundational
stability for all movement. The diaphragm and pelvic floor work antagonistically to stabilize the top and bottom of the inner core, while the multifidi
and transverse abdominis oppose each other to create anterior to posterior
stability. For any movement, the inner core should sequentially fire first.
Neurologically speaking, this means that motor units in all four components
of the inner core are recruited to create stability. This, along with proper
breathing, creates the intra-abdominal pressure (IAP) needed for bracing.
Also included in the deep-lying core musculature is the powerful quadratus lumborum or QL. The QL is responsible for segmental stability of the
spine, lateral flexion and anti-lateral flexion. To maintain posture and gait
for everyday activities like walking, the QL works with the contralateral glute
medius on the opposite side of the body. As stated, the deep stabilizing
inner core should be recruited before the superficial outer core musculature
is engaged. We will learn that this is not always the case when dysfunction
is present.
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WHAT IS THE CORE?
The outer core can be broken down into the anterior chain (the musculature
on the front of your body) and the posterior chain (the musculature on the
back of your body). After the inner core fires, then the outer core is engaged
to execute the targeted movement. The anterior chain of the core includes
the more familiar rectus abdominis (six-pack), internal and external obliques
and hip flexors.
Unfortunately, most references forget to include the significance of the posterior chain when referring to core strength. The posterior chain includes the
hamstrings, glutes, spinal erectors, lats, rhomboids, traps and the thick thoracolumbar fascia (TLF). The outer core’s posterior chain is the stabilizing
antagonist counterpart to the anterior core musculature. Their coordinated
co-contraction effort defines the athlete’s level of intermuscular coordination, i.e., synchronized muscle group recruitment specific to execute the
intended movement correctly and with control. (see Appendix A for concentric-only muscle actions for the core musculature)
The significance of the thoracolumbar fascia (TLF) should also not be overlooked because of its contribution to core stability and movement. “The
thoracolumbar fascia plays an integral role in the movement system of the
body as it connects many joint systems – hips, pelvis, lumbar spine, and
thoracic spine.” (Ward, 2011) Its extensive integration across the posterior chain - including linking the lattisimus dorsi and contralateral glute on
the opposite side – provides the crucial connection between the upper and
lower extremities. In addition, because “the transverse abdominus, internal
oblique, and quadratus lumborum all invest themselves into portions of the
thoracolumbar fascia” (Ward, 2011) – the TLF further assists with torso stability, power transfer and coordination of full body movements.
Quality and extensibility of this thick continuous fascial fabric (Myers, 2009)
contributes to our posture and how well we move with control for any threedimensional integrated movement pattern.
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what is the core?
Thoracolumbar fascia or TLF
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WHAT IS THE CORE?
THE KINETIC CHAIN
Understanding how the body moves is important when discussing the role of
the core. The body is a kinetic chain consisting of the muscular, fascial, nervous and skeletal systems—with movement being the synergistic expression
of all of these systems working together. To understand the kinetic chain
and movement better, Dalton (2011) described the multiple muscle group
linking (intermuscular coordination) in three spring systems (posterior spring
system (PSS), anterior spring system (ASS) and stirrup spring system(SSS))
and Myers (2009) mapped the body’s myofascial meridians. Both roadmaps help us define how forces are transferred, how tension is coordinated
and how proficient three-dimensional movement occurs across and through
the coordination of the kinetic chain.
Anatomy Trains and Spring Systems Combo (Myers, Dalton)
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WHAT IS THE CORE?
Proficiency of movement occurs through trial-and-error in our early development for various primal movement patterns, such as reaching, rolling,
crawling, squatting and walking. (Prague School) As we age and dysfunction slowly integrates itself into our lives, we lose the ability to perform
these progressive development patterns. For example, the initial learning for
pendulous movements such as walking or sprinting, is developed early on
as a toddler starts to crawl. The cross-body arm and opposite leg action
neurologically engrains the foundation for walking and running later on.
Unfortunately, defining dysfunction isn’t as easy as pointing to the location of pain. Because the body functions as a single unit, dysfunction in
one region of the body can present as pain in another region of the body.
For example, when posterior chain dysfunction is present, it can be traced
to another area along the kinetic pathways, i.e.,Dalton’s posterior spring
system (A.) and Meyer’s back functional line myofascial meridian (B.). Understanding the kinetic chain and its ‘roadmaps’ allows us to understand
dysfunction – or possibly why our athletes can’t establish neutral posture,
perform loaded movements efficiently or brace effectively. It also provides
us with clarification on why the quality of our myofascia can determine our
ability to perform at the highest level.
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WHAT IS THE FUNCTION OF
THE CORE?
Even from the earliest stages of development, stability was earned progressively. From reaching, to rolling, to crawling, to squatting, to standing, into
walking and running - our stability at each level determined when we were
ready to advance. (Prague School) Creating core stability was natural and
no one told us how to brace for movement – it just happened.
As we develop and our bodyweight increases, the requirements and demands
placed on our core also increase from playing sports, to lifting weights or
performing everyday activities. To better understand how to strengthen the
core, we must understand how the core functions.
The function of the core is wide-ranging and all encompassing.
Optimal core strength potential implies that we have the ability to:
``
Provide stability and structure to the torso for loaded, unloaded, predictable and unpredictable dynamic movements
``
Display unrestricted and comprehensive core integrity; core stability,
core strength, core endurance and full body power (Schoenfeld and
Contreras, 2011)
``
Progressively resist change or prevent movement (anti-movements) as
demands increase, i.e., intensity of the movement increases
``
Absorb, decelerate and transfer ground-reaction forces across the
kinetic chain and out through the extremities
``
Provide protection to the spine and pelvis
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WHAT IS THE FUNCTION OF
THE CORE?
Core integrity is defined as having the ability to demonstrate any movement
with control and without losing neutral spine. Mike Robertson, a strength
coach in Indianapolis, suggests utilizing a dowel rod to cue an athlete back
to neutral spine while training foundational movements, such as performing a
push-up or drilling a hip hinge pattern. Placing the dowel rod on the athlete’s
back, it should make contact with the back of their head, between their shoulder blades and their tailbone. If we can maintain our core integrity as the demands that are placed on the core increase; we will have the best opportunity
for strength potential, optimal movement and safety. The increased demands
could come from adding weight to a strength training movement pattern or
from increasing the unpredictability of the movement – such as playing a sport.
The ultimate goal is to learn good posture and positioning in the gym so that
we can prevent core instability, “energy leaks” or loss of power on the field.
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WHAT IS THE FUNCTION OF
THE CORE?
WHAT IS STABILITY?
At the most basic level, our movement proficiency is determined by stability.
If the inner core is functioning and firing properly then we will begin any movement with stability.
What is stability? Charlie Weingroff, a NJ physical therapist, defines stability
as “control in the presence of change.” Dr. Mark Cheng RKC describes stability as “dynamic motor control.” When we are talking about the core, stability
can imply two things. It can be a representation of the torso to remain fixed
in static postures - which is crucial to properly engrain good breathing, neutral
posture and proper bracing. It can also imply control of the core when performing dynamic movements such as squatting, walking or picking something
off the floor.
We must first re-establish optimal mobility of the hips and upper back, according to the Joint-by-Joint Theory, before we can fully regain neutral posture and
core stability. Because when the hips and upper thoracic become stiffer and
immobile, you will see a negative cascading effect across the kinetic chain,
resulting in excessive motion at the lumbar spine and poor shoulder function.
BRACING
The act of presetting the inner core with a powerful diaphragmatic breath and
then isometrically (co-contraction) bracing the abdomen and superficial core
musculature outward is called bracing. Failing to brace properly for a given
task will predispose the spine to injury and prevent the greatest strength and
power potential.
Bracing is a skill that must be drilled at a basic, foundational level so that it
can become automatic at a high performance level. Once core stability has
been established through basic patterning, bracing will allow you to put it into
action.
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WHAT IS THE FUNCTION OF
THE CORE?
Bracing ensures that the spine remains neutral by buttressing shear and compressive forces on the spine for unloaded and loaded movements.
A simple technique to demonstrate and drill bracing utilizes an elastic band.
The band is cinched around the athlete’s waist and they are asked to breathe
through their belly and brace outward stretching the band. This is repeated for
several repetitions and drilled during subsequent training sessions. The band
could also be worn while the athlete engages in strength training exercises as
sensory tool. Cue the athlete to keep tension on the band to reinforce a solid
brace when performing a compound movement, such as squats.
Band bracing technique
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WHAT IS THE FUNCTION OF
THE CORE?
As we move from simple, low intensity movements to fixed strength training
movement patterns to sport specific movements, bracing gets more complicated. Bracing is task-specific—meaning that less bracing is required for lowlevel tasks such as planks and a “harder” brace is required for maximal effort
tasks, such as heavy squats. Mike Robertson (2011) likens these varying
levels of bracing to turning the volume knob on your stereo—bracing harder as
the intensity increases.
Bracing for non-linear, unpredictable efforts, such as a sport-specific sequence
or bracing for impact, is a skill. It requires an advanced sporting and training
age that comes with experience. This type of advanced bracing requires varying degrees of instantaneous isometric contractions as one skill, or movement,
transitions to the next. That is why it is imperative to drill proper patterning in
a controlled gym setting until it becomes involuntary or second nature. Sportspecific bracing proficiency is developed playing the actual sport or performing
sporting drills in practice – that is the definition of functional training. We can
provide an easier transition in training by progressing from our conventional
core training to chaotic drills (Defranco and Smith, 2011) that are unpredictable and unstable in nature. These types of exercises will make the athlete
more efficient, improve their work capacity and increase their potential for
performance.
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WHAT IS THE FUNCTION OF
THE CORE?
BRACING IN THE REAL WORLD
Louie Simmons
Louie Simmons, famed powerlifter, owner of Westside barbell and the creator
of the Westside Conjugate method states, “It all starts in the stomach. The
stomach has to be the strongest muscle. If you don’t flex that first, you’re going to have bad back problems.” When Louie speaks, people listen. He has
totaled Elite in multiple weight classes and across several decades.
Louie often proves his amazing abdominal and bracing strength with a simple
demonstration. He relaxes his stomach and asks a student to press hard into
his stomach hard with their fist. He then fires his abdominals outward with an
explosive brace sending their fist backward. This is a testament to his years
of serious training for strength and explosive power. Without this world class
level of core strength and dynamic bracing ability, Louie could not have been
successful for this long in the weight room.
For our purposes, optimal movement will be defined as the core remaining
stable and fixed, while our extremities are in motion. In fact, the ability of the
extremities to move through a full range of motion is dependent upon neutral
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WHAT IS THE FUNCTION OF
THE CORE?
and stable torso. Unfortunately, dysfunction in terms of immobility, instability and poor posture, hinder our efforts to develop our greatest potential
core strength. Torso, or core, stability determines the amount of mobility
that can be expressed in the adjacent kinetic segments—such as the upper
thoracic region and hips. Our core integrity could also be lost due to poor
strength endurance for the given activity—even if stability is present during
the start of movement.
CORE PROGRESSION
As we progress, we must also develop our core strength levels. Stability
starts with the inner core and core strength is dependent upon maintaining
that initial stability after the outer units of the core are engaged.
Dr. Craig Liebenson (2011) describes this coordinated stability effort as first
initiated with intra-abdominal pressure (IAP) and progressed to the “isometric tensioning of the superficial core musculature.” As noted, dysfunction negatively impacts our ability to achieve optimal core function. We will
discuss this in depth in the next section.
Training the core should be a multi-faceted and holistic approach. Foundational movements (HardCORE Quick Reference Guide) such as the dying
bug series and planks will provide the initial or foundational stability with
a neutral posture that will be needed for more advanced training applications. Anti-movements, and core-specific movements in all planes of motion (Level 1), begin to cement midline stability by engaging motion in the
extremities. Finally, utilizing the core in real-world scenarios, by introducing
loaded compound movements (Level 2) and participation in sports (Level
3), will develop the core’s greatest strength and stability potential.
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WHAT IS THE FUNCTION OF
THE CORE?
Goals of HardCORE Exercise Levels
Isolative Core
Strength
HardCore
Levels
Dynamic Core Strength
Foundational Stability
Dynamic Stability
Foundational Strength
Level 1
Integrated Stability
Level 2 (GPP)
Level 3 (SPP)
Target:
Target:
Target:
Target:
Static postures
(bodyweight ONLY)
Dynamic fixed movement
patterns
(low load/bodyweight)
1. Loaded Strength Training
Movement Patterns– Horiz.
and Vert. Push/Pull, Hip
Dominant (hip hinge), Quad
Dominate (squat/lunge) and
Rotation. Each strength
training exercise is a blend
of multiple basic core
movement pattern
2. POWER! Exercises
3. EXTREME Exercises
Level 1: Specialized
Sports-Specific Core
Exercises
Level 2: Isolated Sport
Specific Skill
Level 2: Sport Practice
Level 3: Game Time
Overview
Goals:
Goals:
Goals:
Goals:
1. Practice and Establish
Diaphragmatic Breathing
2. Promote Neutral Posture
3. Develop Bracing Proficiency
4. Develop strength endurance in static postures
5. Improve mobility of hips
and upper back
6. Improve core stability
1. Engaging the core musculature to create stability when upper and lower
extremities are in motion
2. Improve mobility of hips
and upper back
3. Improve core stability
1. Start targeting hypertrophy,
strength and power
2. Improve mobility of hips
and upper back
3. Improve core stability
1. Improve sport specific performance
2. Improve mobility of
hips and upper back
3. Improve core
stability
Special Note:
See POWER! and EXTREME
Reference: HardCORE Quick Reference Guide
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TYPES OF CORE EXERCISES
After our discussion of what affects optimal core strength, we must now define core strength. There are two distinct categories of exercises regarding
core function; isolative and dynamic core strength.
Isolative Core Strength
Planks
Isolative core strength defines and develops foundational core stability
through static postures that are held for time. Isolative core exercises are
utilized early in programming to develop or retrain core stability. Movement is
controlled and precise, focusing on a collaborative isometric co-contraction
of the core musculature, when performing isolative core strength exercises.
Core stability must be trained concurrently with proper breathing and there
must be a focus on improving movement quality. Combining these training
modalities improves sequencing and muscle recruitment needed for more
complex movements.
Examples of isolative core strength include; planks, side planks, dead bug
variations and back extension isometric holds. Since isolative core exercises
are done with optimal positioning it is important to instruct strict adherence
to form.
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TYPES OF CORE EXERCISES
Dynamic Core Strength
Dynamic, integrated core movements begin with engaging the core in realworld scenarios such as loaded strength training movements or sporting
application. The core, as always will remain fixed in neutral, with the extremities now in motion—requiring greater amounts of strength, bracing and
coordination.
Barbell Squats
27 | HardCORE
TYPES OF CORE EXERCISES
Loading the core and using dynamic movements will make inefficiencies
directly observable in the form of energy leaks. When the athlete falters
during a movement or shakes due to instability, you are seeing their energy
leaks—the result of improper patterning, immobility at the hips or upper
back or, simply, a weak core. Some simple examples would include the
athlete falling forward in the squat or rounding their back during deadlifts.
Examples of dynamic core strength include; squats, deadlifts, sprinting,
sport-specific or real-world movements.
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The CORE table
GENERAL VOLUME GUIDELINES FOR
HardCORE EXERCISES
Isolative Core
Strength
Foundational Stability
HardCore
levels
Volume
Foundational Strength
Dynamic Core Strength
Dynamic Stability
Integrated Stability
Level 1
Level 2 (GPP)
Level 3 (SPP)
Fixed Postures w/
Extremities in Motion
Compound Movements
# of Exercises:
# of Exercises:
# of Exercises:
# of Exercises:
1-2, as needed
1-2, as needed
3-5
1-2
Sets:
Sets:
Sets:
Sets:
3-4
2-4
3-4
3-4
Reps:
Reps:
Reps:
Reps:
Static Postures:
Static Postures:
Hold for 30 – 120 seconds
Hold for 30 – 120 seconds
1-6 reps (power)
4-8 reps (strength)
8-12 reps (hypertrophy)
12+ reps (endurance)
Sport-Specific Special
Exercises:
Static Postures
Dynamic:
6-12 reps
* General guidelines provided by the NSCA (14) and
Prilipren’s Chart
Sport-Specific
6-12
Practice / Game time:
Determined by Sport
29 | HardCORE
WHERE TO INTEGRATE CORE
EXERCISES
Where and when to implement core exercises in your program depends on
the desired adaptation and from the complexity of the exercise. If you are
working on re-establishing good bracing proficiency with neutral posture,
isolative core exercises can be drilled prior to the training session in the
dynamic warm-up or between the initial primary worksets - making proper
sequencing a skill and priming the athlete for the upcoming demands of the
workout. They can also be incorporated post-workout, training core stability
in a fatigued state, which requires a greater focus and engagement from the
athlete.
Dynamic core strength is developed by the compound, ground-based exercises, which will form the base of your program. Exercises such as the
squat, deadlift, lunges and standing press will challenge the entire core with
forces in all planes of motion and promote “segmental, spinal and wholebody stability.” (Schoenfeld and Contreras, 2011)
More core-specific exercises such as hanging leg lifts, back extension holds
with rows or ab roll-outs, should be done at the end of the workout. This
is to ensure that they do not affect your strength levels for the exercises in
your primary workout.
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WHERE TO INTEGRATE CORE
EXERCISES
The HardCORE System
Stage of training session
PRE-TRAINING WARM-UP
(see AMPED Warm-up)
WORKOUT
POST WORKOUT
ACTIVE RECOVERY / REST
focus
Target: Isolative Core Strength
Breathing Drills
Neutral Posture
Bracing
Improve SMR, Mobility, Activation
Target: Dynamic / Integrated Core Strength
During Primary Workout: Compound
Exercises
After Primary Workout
Core-Specific Exercises
Target: Isolative Core Strength
Breathing Drills
Neutral Posture
Bracing
Improve SMR, Mobility, Activation
Weekly Integration
As mentioned in the previous section, in addition to integrating progressively
loaded compound, closed-chain strength training movements (Level 2) into
your program, core-specific exercises should be regularly incorporated at the
end of your workouts. This will ensure a comprehensive core strength profile
for your athletes, which will complement the sporting adaptations derived from
their practice or game time preparation.
To better understand how to sequence your core workouts, we must define the
core-specific movement patterns.
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WHERE TO INTEGRATE CORE
EXERCISES
Isolative | Dynamic Core-Specific Movement Patterns
Static Postures (Foundation) / Dynamic Movement (Level 1)
A.
Anti-Hip Flexion – Posterior Core Stability
B.
Anti-Hip Extension – Anterior Core Stability
C.
Anti-Lateral Flexion – Lateral Core Stability
D.
Anti-Rotation – Rotary Core Stability
Integrated Core-Specific Movement Patterns
Compound Movements (Level 2) / Sport-Specific Movements (Level 3)
1.
Vertical Push / Pull – Upper Body Strength
2.
Horizontal Push / Pull – Upper Body Strength
3.
Hip (Hip Flexion/Ext.) Dominant-Anterior/Posterior Chain Strength
4.
Quad (Knee Flexion/Ext.) Dominant - Anterior/Posterior Chain Strength
5.
Rotation – Rotary Strength
6.
Chaos – Sport-Specific
As a template, each successive workout could target two different facets of
core strength or you can train the same core strength movement patterns on
a weekly microcycle frequency - switching the focus each week.
Sample Core Training Template 1 (4-Day):
Day 1: Workout 1, A,B
Day 2: Recovery, Active Rest
Day 3: Workout 2, C, D
Day 4: Recovery, Active Rest
Day 5: Workout 3, A, C
Day 6: Workout 4, B, D
Day 7: Recovery, Active Rest
Sample Core Training Template 2 (4-Day):
Day 1: Workout 1, A,B
Day 2: Recovery, Active Rest
Day 3: Workout 2, A,B
Day 4: Recovery, Active Rest
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Day 5: Workout 3, A,B
Day 6: Workout 4, A,B
Day 7: Recovery, Active Rest
These templates are only general guidelines, but they offer two alternatives
to implementing core training into your program. In reality, core strength
needs should be assessed on an individual basis, from one athlete to the
next. Performing the needs analysis of the sport, in addition to the pretraining and ongoing assessment of the athlete, will provide you with which
core exercises are required for each individual.
Additionally, when programming core exercises into your training, you must
look closely at the compound exercises performed during the session. Multijoint movements share the same properties as advanced core-specific exercises. They develop multiple core proficiencies (anti-extension, anti-flexion,
anti-rotation and anti-lateral flexion) simultaneously and utilize the core as
it was intended; to stabilize the torso, protect the spine and transfer forces.
To become proficient at the movement, “dynamic motor control” is required,
or the ability to stabilize in multiple planes of motion during the full execution of the lift. Because of the training effect achieved from the compound
exercises, core-specific exercises might not be needed for that session. For
example, if you perform deadlifts during the workout, anti-flexion or posterior core stability exercises might not be required. But be careful, you might
be missing a hidden weakness.
Compound exercises can “mask” dysfunction because the body functions
as a single kinetic chain and will still execute the movement, even when
there is an “energy leak.” Always be in assessment mode and include corespecific or corrective exercises when needed.
WHAT ABOUT SPORTS AND ROTATION?
It also must be noted that the goal is to always keep the torso in a neutral
position—even for rotational and high-velocity sporting movements. Rota33 | HardCORE
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tional movements should not be done with the hips fixed and motion occurring only at the spine, as this is a scenario for disc herniations. For safety,
and the greatest power potential, rotational movements are coordinated
and force is transferred with the hips following the torso, trying to maintain
the equidistant integrity from the hips to the shoulders. Schoenfeld and
Contreras (2011) state that “the spine, pelvis, and hip joints work as a unit
to produce synchronized, coordinated movement.” This provides optimal
transfer of power from ground generated forces through the kinetic chain.
Also, the athlete’s ability to maintain the stiffness of their torso directly
impacts how much force is transferred or dissipated. The problem occurs
when the athlete, assuming an advanced sporting age, is unable to “rapidly
stiffen” (Schoenfeld and Contreras, 2011) the torso for the unpredictable
game time scenario, due to an injury, “energy leak” or other dysfunction.
The athlete’s ability to decelerate and create the greatest potential power is
compromised and they are further predisposed to injury.
THE ROLE OF TECHNIQUE
When an athlete is having trouble with a particular skill or movement, it
might not be because dysfunction is present - it might be a technique issue. Perfecting the technique for a primal pattern or a strength training
movement comes from performing it consistently over a long period of time.
This is referred to as increasing the athlete’s training age or “under the bar”
experience. When the athlete develops better skills for a sport specific
pattern or for the actual sport, we are developing the athlete’s sporting age.
The greater the sporting age, the higher the skill level and more efficiently
the athlete will perform the task. This means that they will use less energy
to execute the pattern or sport-specific sequence.
The same is true for improving the athlete’s core strength. The ability to
perform at the highest skill level requires a mature training and sporting
age, but they are both dependent upon the athlete’s ability to absorb and
transfer forces. By working on the athlete’s breathing, teaching them about
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neutral posture and improving their ability to brace three-dimensionally, you
will take even the most elite athlete to the next level.
As a final thought, the maturity of the athlete is of great importance when
you are assessing their current conditioning and work capacity levels against
the requirements for the sport. If they are at a lower skill level, they will be
using more energy to perform the same tasks as a teammate, whose skill
level is much greater.
It must also be noted that it is imperative to provide young athletes with the
opportunity to play multiple sports and not have them specialize too early.
By limiting them to only one primary sport, they will miss out on the opportunity to be exposed to a comprehensive skill set profile during this critical
time in their early development. A wide-ranging multi-sport foundation will
carry over into their performance potential, for all athletic endeavors, as they
mature.
CORE TRAINING FOR SPORT
You should now be well aware that muscular strength and support in the
“core region” is crucial to maintain the integrity of the spine - as well as support any additional loads placed upon the body - during resistance training
and/or sporting activities.
With regards to sports performance, the stability of the core is truly the
foundation and link between the upper and lower extremities. A strong and
stable core enables athletes to absorb force and transfer forces through
their body. Simply put, strong arms and legs are virtually worthless if an
athlete has a weak core!
For example, “throwing” athletes (pitchers, quarterbacks, shot-putters) will
benefit from greater core stability because ground reaction forces are transferred up through the lower extremities, across the trunk, and out to the
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throwing arm. (Basically, the core acts as the kinetic link between the lower
and upper extremities.) A deconditioned core may not effectively transfer
this kinetic energy; this creates greater compensatory stress on the muscles, joints, and connective tissue. Under this sub-optimal condition, the
athlete is much less likely to produce adequate force and he/she is much
more likely to sustain an injury during the sporting action.
Knowing that the core acts as the “kinetic link” between the lower and upper extremities, as well as its tremendous role in force production for all
sporting actions (running, cutting, jumping, throwing, kicking, etc.); hopefully
you’re now well aware as to why “1000 crunches a day” just won’t cut it if
it’s performance you’re after!
After reading this HardCORE manual and watching the dvd – we hope you
will be armed with enough (truly) functional exercises that incorporate bridging, bracing, breathing, agitation and anti-movement patterns to last your
entire athletic career…and lifetime!
CORE PROGRAMS
In the following section, we will outline 11 core-specific routines that will
provide you will a guideline on how to integrate core training into your existing program. These routines should be done after the primary workout and
focus solely on developing core strength.
The Foundation - Beginner
Planks, 4 sets x 30 sec – 1 min
Back Extension Holds, 4 sets x 30 sec – 1 min
The Foundation - Intermediate
RKC Planks, 4 sets x 10-20 sec
Back Extensions, 4 sets x 10-12 reps
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The Foundation - Advanced
Hand Walking on Foam Roller, 3-4 sets x 6-8 reps
Band Resisted Back Extensions, 3-4 sets x 10-12 reps
Core Training for Football
Explosive Backward Medicine Ball Throw, 3-4 sets x 6-12 reps
Ab Roller, 3-4 sets x 10-12 reps
Core Training for Basketball
Banded Hip Thrusts, 3-4 sets x 6-8 reps
Tall Kneeling Lift, 3-4 sets x 10-12 reps
Core Training for Soccer
Anti-Rotation Sled Drags, 4-6 trips x 40 yards
Reverse Hypers, 3-4 sets x 8-12 reps
Core Training for Baseball
Half Kneeling DB Military Press, 3-4 sets x 8-12 reps
Banded Good Mornings with Iron Cross, 3-4 sets x 10-12 reps
Core Training for Tennis
Side Planks, 3-4 sets x 60-90 seconds
Back Extension Holds with DB Rows, 3-4 sets x 8-12 reps
Core Training for MMA
Core Statics – Lateral Shuffles w/ mini band, 3-4 sets x 4-5 reps
KB Swings, 3-4 sets x 12-20 reps
Core Training for Extreme Power
Explosive Med Ball Backward Throws, 3-4 sets x 6-8 reps
Band-Resisted Ab Roller, 3-4 sets x 8-12 reps
Core Training for Real Strength
GHR Bench Sit-ups to DB Press, 3-4 sets x 6-8 reps
Back Extension Alternating DB Row, 3-4 sets x 8-12 reps
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HOW DYSUNCTION AFFECTS
CORE
We cannot speak about strengthening the core without understanding foundational core strength and how dysfunction affects our ability to brace and
engage optimal movement. We must first understand how breathing, neutral spine and pelvis, soft-tissue quality and mobility affect our ability to
brace our torso.
For the core to have its greatest potential stability, we must ensure that
the surrounding kinetic segments have the appropriate mobility or stability
for the specific task. To understand which joints require more mobility and
which joints require more stability, we can look to the Joint-by-Joint Theory
espoused by Mike Boyle and Gray Cook.
All joints require mobility and stability. The degree of each, however, varies
from joint to joint. Boyle and Cook determined that some joints require
more mobility and some inherently require more stability. An alternating pattern of stability vs. mobility can be seen as you travel up the kinetic chain.
Joint-by-Joint Theory Model
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HOW DYSUNCTION AFFECTS
CORE
Optimal movement, strength and power are dependent upon having appropriate levels of stability, mobility and absence of restriction in the required
joint segments.
We must also understand that integrated movement requires deceleration.
This means that forces imposed on each joint segment must be balanced.
This can occur only if the joint has integrity and the surrounding musculature
is not inhibited by dysfunction.
For example, imagine you are performing a vertical jump. The posterior
chain musculature that performs the ankle, knee and hip extension are the
same kinetic segments that decelerate hip, knee and ankle flexion during
the landing. For optimal jumping and landing mechanics, we must have
proper technique, along with neutrality of the torso and pelvis. This can only
occur if the hips have the appropriate mobility, the glutes are not inhibited
and the athlete is proficient at the required landing mechanics.
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ESTABLISHING NEUTRAL POSTURE
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ESTABLISHING NEUTRAL POSTURE
The simplest description I’ve ever heard for ideal posture is to imagine a
straight line going from your ears to your ankles. I’ve also heard good posture referred to as a pillar position. Both provide a easy-to-understand
visualization of good neutral posture.
“The notion of ideal posture suggests there is a perfect distribution of
body mass around the center of gravity.” - Erik Dalton
Most of the population has bad posture due to sedentary lifestyles and
bad choices throughout the day. Regularly lifting weights can reinforce and
compound bad posture if there is no warm-up present and the negative effects of strength training (such as immobility and injury) are not addressed
through consistently implemented soft-tissue restoration modalities.
The Evolution of Man
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ESTABLISHING NEUTRAL POSTURE
Your body and soft-tissues start to conform and adapt to their environment
and these poor postural habits. For example, if you spend a lot of time at
the computer with poor posture, you will develop a forward head posture
and forward rounded shoulders. If you are in the majority, you probably also
have immobile hips which has left you with low back pain and shoulder issues. These restrictive adaptations that develop over time, limit your ability
to move in certain ranges of motion with stability and integrity of movement.
Contributing Factors to Poor
Posture
Paradoxical vs. Diaphragmatic breathing
Poor breathing patterns affect the ability
to stabilize our inner core and subsequently facilitates Janda's Upper Cross
Syndrome.
Bad Posture for Long
Durations of Time
Sitting at the computer all day and long
commutes creates a kyphotic posture,
upper body dysfunction and immobility
in the hips - leading to misalignment at
the hips.
Loaded Poor Movement
Patterns for High Volume
Poor recovery from loaded strength training exercises performed incorrectly, or
not performing exercises through a full
range of motion (ROM), further facilitates
poor movement quality.
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ESTABLISHING NEUTRAL POSTURE
“Therefore, a primary goal of manual and movement therapy is to
revitalize and functionally re-balance the neuromyofascial system so
contractile tissues and joints work at optimal levels of motor unit recruitment and synchronization.” - Erik Dalton
Even though your optimal alignment has changed, movement still occurs albeit with compensated movement patterns. This means you will still get
the job done—but there will be a cost.
Compensated movement patterns lead to neurological reprogramming—
causing your brain to use a different motor unit recruitment pattern to avoid
pain. These compensations could limit your squat depth or cause you to
shift the weight to one side while bench pressing. This can lead to less than
optimal joint alignment under great tension.
Optimal body position and joint alignment with unrestricted movement is
defined as joint centration by Dr. Pavel Kolar from the Prague School. Losing joint centration means losing the centralized position within a joint. This
means the wrong muscle groups will be firing and you will lose the potential
for controlled, full-range movements. (Weingroff 2010) This loss of proper
joint alignment can affect the ability to brace the core optimally. When this
happens a holistic approach is needed to—not only reprogram the correct
movement pattern—but also address dysfunctional, inhibited or hyperactive
muscle groups. A solid strength program should address poor posture and
strive to re-establish joint centration as a precursor to developing optimal
core strength and stability.
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PATTERNS OF DYSFUNCTION
“In the real world, posture is both static (structural) and dynamic
(functional). It is static in its alignment of body mass with respect to
gravity and dynamic because this alignment must constantly adapt to
the person’s changing postural demands.” - Erik Dalton
Dr. Vladimir Janda, a Czech neurologist and physical therapist, classified
predictable patterns of tight (overactive) and weak (inhibited) musculature
associated with poor posture. He defined the dysfunctional patterns of the
upper body as the upper cross syndrome (UCS) and similarly, for the lower
body, the lower cross syndrome (LCS).
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PATTERNS OF DYSFUNCTION
Looking at Janda’s UCS and LCS, it’s easy to understand how poor breathing, bad posture and habitually restricted movements have a negative impact on our posture. Janda’s UCS and LCS can be correlated with Boyle’s
Joint-by-Joint Theory - giving us a visual for what happens when joints that
require mobility are restricted and the impact of stable joints forced into too
much movement.
Overlay of the Joint-by-Joint Model and Upper & Lower Cross Syndromes
For example when the hips, which require great mobility, become restricted
the supportive musculature that surround, support and engage movements
at the hips become dysfunctional. This results in a loss of neutrality of the
pelvis, driving it into anterior or posterior pelvic tilt. Consequently, the adjacent kinetic segments have to compensate for poor hip function. When the
hips become immobile the stress and movement is forced upon the lumbar
spine and knees, both of which require stability.
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PATTERNS OF DYSFUNCTION
In the case of anterior pelvic tilt (APT), this further reinforces the imbalance
of weak gluteals and external obliques accompanied by overactive spinal
erectors and hip flexors. This unbalanced force couple at the hip, drives the
lumbar spine into hyper-lordosis, which can result in poor shoulder function,
low back pain, and poor movement. This is the definition of Janda’s lower
cross syndrome. Alternatively, posterior pelvic tilt (PPT) involves excessive
lumbar flexion and an increased risk for disc herniations due to overactive
glutes, hamstrings and abdominals, coupled with inhibited hip flexors. In
both instances, neutral posture is lost and our potential for optimal movement and bracing of the core decreases.
Photo courtesy of erikdalton.com
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PATTERNS OF DYSFUNCTION
Alternatively, traveling up the kinetic chain to the upper thoracic region, Janda’s UCS describes more potential upper body dysfunctional postures and
patterns. Inefficient paradoxical (costal) breathing, slouched posture and
unbalanced strength training volumes can make the upper traps and pec
minor become overactive, while inhibiting the deep cervical neck flexors and
low traps. This will impact all movements of the shoulder and interfere with
scapulohumeral rhythm and scapular positioning. Impaired scapular alignment will prevent the optimal functioning of the rotator cuff and scapula as
collaborative dynamic stabilizers of the humerus—interfering with all movement about the shoulder.
Photo courtesy of erikdalton.com
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PATTERNS OF DYSFUNCTION
This also means your potential for core stability and strength has decreased
because optimal intra-abdominal pressure (IAP) is dependent upon the parallel orientation and alignment of the diaphragm and the pelvic floor. Unfortunately, inhibition of the external obliques causes the lower ribs to flare
outward - referred to as rib flare. This is detrimental to creating IAP and the
ability to lock the torso in a neutral orientation. Neutral hip alignment is also
lost due to the pelvis rotating into anterior pelvic tilt.
In addition to targeting hip mobility and striving for a neutral orientation
of the pelvic floor, Neumann (2002) found that pre-tensioning the pelvic
floor muscles will improve intra-abdominal pressure (IAP) potential by subsequently recruiting the TA and internal obliques. Kegels, a tensioning technique that involves engaging the same musculature as if you’re stopping
yourself from urinating, has been shown to be very effective at stabilizing
and engaging the muscles of the pelvic floor. Tensioning the pelvic floor,
along with optimal alignment, provides the best scenario for stability and
bracing of the core. (Neumann and Gill, 2002)
There are many contributing factors for poor movement quality, including
immobility, previous injuries, improper strength training execution, poor restoration strategies, lack of respiratory control, and loss of neutral posture.
The resultant predictable patterns of dysfunction, such as Janda’s UCS /
LCS and Shirley Sahrmann’s movement impairment syndromes, along with
our ongoing athletic assessment, provide us a roadmap for our programming.
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BREATHING
The diaphragm
Core stability starts with good respiratory control and breathing patterns.
Relearning to breathe using all of the deep breathing muscles – scalenes, intercostals and diaphragm - (as we did as infants) is imperative for developing inner core stability, necessary for bracing during real-world movements,
and for “relaxing” chronically tonic soft-tissue.
Breathing and neutral posture, as discussed in the previous section, go hand
in hand. Powerful diaphragmatic breathing with optimal postural alignment
provides us with the best potential for core strength and stability.
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BREATHING
Diaphragmatic breathing is the first step in setting and engaging the “inner
core.” Diaphragmatic breathing is sometimes referred to as “belly breathing” or “breathing through the abdomen.” During inhalation, the abdomen
distends outward as pressure increases from the opposition of the internal
organs, as the diaphragm – a dome shaped muscle separating the thoracic
and abdominal cavities – descends and flattens. This is due to the pressure
created from the diaphragm flattening downward against the organs in the
abdominal cavity. This happens optimally, in opposition of, a neutral pelvic
floor. As this occurs, tension accumulates across the multifidi and transverse abdominis—the remaining two inner core structures. As discussed, if
the pelvis in not in neutral alignment and pre-tensioned, the intensity of the
intra-abdominal pressure is negatively affected.
The action of the diaphragm
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BREATHING
The pelvis
As you will see in the DVD our goal is not only to teach proper diaphragmatic
breathing, but also to cue the abdomen, and the entire low torso, to extend
outward in all directions. As we progress, sequencing belly breathing into
bracing will require developing three-dimensional tension about the lower
torso—allowing for the maximum bracing effect and core stability.
A balloon analogy is typically used to describe the proper pressurization
of the inner core and offers us a simple visual aid for this scenario. Imagine the inner core as a balloon. As inhalation occurs and the diaphragm
descends (blue area) to create intra-abdominal pressure, the balloon will
flatten out (red area) and extend to brace outwardly in all directions. This
is the proper way to brace, or pre-tension, the inner core in preparation for
the superficial outer core engagement. If we lose joint centration at the hips
(i.e. the pelvic floor is misaligned) then the intra-abdominal pressure, and
our ability to brace optimally, will be diminished.
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BREATHING
Creating intra-abdominal pressure (IAP)
Another brilliant way to look at the hoop stresses created by the coordination of the diaphragm with the pelvic floor (sagittal plane hoop tension) and
the multifidis with the transverse abdominis (transverse plane hoop tension), is the tennis ball analogy from Dean Somerset (2011). Dean likened
the seams on the tennis ball to the lines of tension and interlocking hoop
tensioning of the inner core. After you look at the tennis ball, it makes perfect sense.
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BREATHING
Somerset inner core analogy
To become proficient, it is important to drill breathing patterns in progressive positions, such as: supine, prone, kneeling, tall kneeling and standing.
Optimal bracing position (lying supine) is often impossible during real-world
applications—making it necessary to reinforce breathing patterns in multiple
postures and positions. The supine position allows us to setup with an optimal, neutral pelvis and locked rib alignment, but in real life, this rarely is
the case.
Side lying positions offer a great opportunity for drilling breathing patterns
to improve movement and eliminate restrictions. In side-posture, soft-tissue
restrictions that limit breathing and inhibit movement are easily noticed.
Breathing to overcome these restrictions from a disadvantaged position
frees up the potential for better movement and has more carry-over to
sporting, and every day, activities. It also opens up the potential for movement as a foundation, where more stability and mobility can be developed.
It is also important to note the importance of regulating breathing during
your pre-warm-up mobility or when performing restorative means like softtissue massage on a foam roller. If you hold your breath during these times
of great tension, you will promote stability, not mobility, as is the intent.
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BREATHING
We can also perform advanced breathing drills to further cement diaphragmatic breathing by incorporating more forceful breathing. For example, the
athlete could engage in ten to fifteen burpees until breathing is labored.
Then the athlete would setup in one of the aforementioned postures and
focus on belly breathing until their respiration returns to normal. Having an
athlete perform some type of full body movement at a moderate to intense
pace while they focus on their breathing, will provide advanced relaxation
adaptations for the athlete. In fact, the resting tone of the myofascia can
be affected by learning to breath effectively. “We can change our breathing
and help to elicit a parasympathetic response to allow for greater relaxation
and potentially less overall tissue tone/tension.” (Ward, 2011)
Unlike diaphragmatic breathing that creates stability, decreases stress and
relaxes tonic soft-tissue, poor breathing technique - where the contribution
from the muscles of respiration is not balanced - contradicts neutral posture
and can facilitate muscle imbalances and dysfunction.
Paradoxical breathing involves predominantly utilizing the scalenes and intercostal muscles for breathing. It is typically associated with the chest
and shoulders rising during inhalation and the lower ribs flaring out. It develops progressively from poor neurological programming or can triggered
by heightened symphathetic activity or stress. Blandine (2006) suggests
that learning both clavicular and diaphragmatic breathing offers a comprehensive breathing profile - but for stability and performance, diaphragmatic
breathing provides more stability and control of the torso. Long term clavicular breathing can lead to overactive spinal erectors and upper traps,
which further facilitate Janda’s upper and lower cross syndromes. Breathing
inefficiently can also have a negative effect on the state of the autonomic
nervous system, change the acidity within the body and create chronic stiffness of the soft-tissues - thereby limited our potential for good movement.
Ultimately the goal is to learn how to switch from the typical paradoxical
breathing during stress or high levels of anxiety, into a more controlled diaphragmatic pattern, where the scalenes, intercostals and diaphragm are
used synergistically.
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BREATHING
Breathing while bracing is a crucial performance technique that also must be
learned. For less intense movements, breathing “behind the brace” should
occur—recalling Robertson’s volume knob analogy. Learning how to lock
down the rib cage while you perform controlled belly breathing is essential
for low intensity efforts to engrain this patterning. Dr. Jeff Cubos (2011)
defines this “respiratory control” as “owning the movement.” As the intensity increases or movement is restricted, “owning the movement” becomes
much more difficult. Cueing proper breathing through the belly during the
greatest amount of tension when performing movements in your dynamic
warm-up, such as foam rolling and side-lying variations, is important for
opening up the potential for better movement quality.
For maximal expressions, the intense bracing is coupled with holding your
breath during the most challenging part of the movement. For example,
before a max effort squat a lifter would take a big, diaphragmatic breath
while bracing their torso outwardly, hold their air during the descent, through
the ascent and exhale only after the lift is completed. But for less intense
efforts such as performing a plank or tall kneeling lifts, you must learn how
to breathe and brace. This involves locking down the rib cage, neutralizing
the hips and breathing diaphragmatically without losing your position. We
will develop this skill while performing various dying bug variations.
DRAWING IN
A common misconception in contrast to proper bracing is to “draw in”
the abdomen to create stability for loaded movements. Dr. Stuart McGill
(2004), professor of spine biomechanics at the University of Waterloo and
author of Ultimate Back Fitness and Performance, dispels this myth. McGill
states that drawing in decreases our ability to handle loads, perform powerful movements and prevent shearing of our spine because “drawing in”
actually destabilizes the torso.
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SOFT-TISSUE QUALITY
soft-tissue quality
The connective tissue known as fascia is the complex matrix of collagen and
elastin fibers that provide our body with support and structure. In fact, it
has been shown that fascia has smooth muscle cells and four different types
of mechanoreceptors (golgi, pacini, ruffini, and interstitial) embedded into its
matrix. (Schleip, 2003) “These mechanoreceptors relay length, tension, compression, and shear stress
properties to the contractile
properties of the tissue.”
(Somerset, 2011) Because
of the complex integration of smooth muscle cells
and mechanoreceptors, the
fascia contributes to joint
stability, pre-movement tensioning and force production potential. Fascia can
be likened to a spider’s web
because of its complexity, irregularity and organization.
It envelopes, binds and supports the nerves, the organs,
the vascular system and the
muscles. All muscles are encapsulated in fascia—this is
known as the myofascia.
Fascia in motion
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SOFT-TISSUE QUALITY
The fascial fabric, Myers
The quality and extensibility of the myofascia determines the quality of our
movement. When the myofascia becomes restricted due to poor breathing,
dehydration, poor posture, trigger points, injury, scar tissue, poor movement
patterns or immobility - it will impact your ability to move dynamically and
fluidly. The multiple layers of the fascia become “glued down” and their
ability to slide (shear strain) (Langevin, et al., 2011) over each other during
movement diminishes - which further increases the resting tone and sympathetic response (Schleip, 2003). Compounding this issue is the brain’s
response to injury or dysfunction.
In response to injury or dysfunction, the brain sends signals that instruct
the body to create more connective tissue at greatest area of tension—increasing the density of connective tissue and causing further restriction of
movement.
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SOFT-TISSUE QUALITY
Over time, your myofascia loses elasticity and “smooth sliding quality”
(Ward, 2011) - especially if you lead a sedentary life or consistently rely
on “anxiety breathing” mechanics, i.e., clavicular breathing. To combat loss
of myofascial elasticity and extensibility, it is important to incorporate softtissue massage (self-myofascial release or SMR), perform dynamic mobility movements, relearn how to breathe properly, and to remain optimally
hydrated.
One analogy provided by Mike Boyle, respected strength coach in Massachusetts, illustrates the need for improving the quality of our myofascia.
Imagine your soft-tissue is an elastic band that is tied in a knot. The band’s
ability to stretch to its greatest potential is restricted due to the knot. The
knot in the band represents dysfunction in the form of scar tissue or adhesions in your soft-tissue. By removing these restrictions, the band and our
myofascia, can fully extend to their potential.
Tools of self-massage
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SOFT-TISSUE QUALITY
We address immobile joints according to the Joint-by-Joint Theory and improve our mobility with a multi-faceted approach; self-myofascial release
(SMR) and dynamic mobility. We will utilize a variety of tools with our SMR
techniques, such as; foam rollers, lacrosse balls, the stick, medicine balls,
pvc pipe - to decrease the resting tone and improve the extensibility of our
myofascia. It has been shown that slow, deliberate self-massage, targeting
the ruffini mechnoreceptors (Somerset, 2011), relax the fascia and improve
its overall quality by softening adhesions and reducing restrictions. Dynamic full-body movements, performed in our warm-up or recovery sessions,
progressively increase the elasticity of the fascia by targeting the low-level
pacini fibers found in fascia. (Somerset, 2011)
Robert Schleip, Ph.D. (2003) explains, “sensory receptors (in the connective
tissue) respond to slow stretch by influencing associated alpha motor neurons, to lower their firing rates - to decrease the active muscle tone in the
related muscle fibers.” See the AMPED Warm-up for our complete system
on how to perform various SMR and incorporate dynamic movements into
your warm-up.
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MOBILITY AND STABILITY
“Movement is lubrication.” - Steve Maxwell
Mobility is defined as being able to move unrestricted with stability through
an intended range of motion. For example, performing a full squat requires
greater mobility and stability than performing a high box squat. The full
squat requires more mobility and stability because of the greater range of
motion. As we age, or if we stop moving, we lose our mobility. As we have
discussed, poor stability results in immobility. A common example is when
the upper back becomes immobile as a compensation for core instability.
By looking at the Joint-by-Joint model, we can determine that the hips and
thoracic (t-spine) spine require mobility; while the lumbar spine, core and
scapula require stability. The t-spine, consisting of twelve vertebrae (T1T12), can have upwards of 70 degrees of total rotation, while the lumbar
spine (L1-L5) is restricted to approximately 10-13 degrees of total motion.
As you can see, the lumbar spine is meant for stability and the t-spine is
meant for movement.
“If the body can’t move through a painful pattern, it will move around
it.” – Gray Cook
If we lose mobility in the hips or the upper back, our body will find the path
of least resistance for movement - resulting in core instability that affects
distorts neutral hip alignment and the positioning of the scapula. This level
of instability increases the potential for injury to the spine and limits shoulder function.
More specifically, losing our ability to extend and rotate in the t-spine will
promote a kyphotic (slouched forward) posture and cause our scapulae to
lose positioning and optimal function. The scapulae, along with the rotator
cuff, are responsible for the dynamic stabilization of the humeral head and
its movement (the roll, slide and glide) in relation to the glenoid fossa. This
is again tied to our potential for optimal breathing and our ability to properly
stabilize our core.
61 | HardCORE
MOBILITY AND STABILITY
Typically, dynamic mobility movements are incorporated to restore joint
function and movement. Movements such as the squat to stand will improve hip mobility and thoracic extensions on a foam roller with improve
t-spine extensibility.
“When challenged - the human body will always sacrifice quality over
quantity.” – Gray Cook
If dysfunctional patterns persist, simple dynamic mobility drills won’t be
enough to undo joint capsule restrictions in the hip or dysfunction in the
upper back. Restriction becomes too great, causing the brain to engrain full
range patterns as painful. Employing innovative strategies is the only way
to break dysfunctional patterns and restore joint function.
Exciting new techniques are emerging from the work of Brian Mulligan and
Kelly Starrett. Mulligan, a New Zealand PT, introduced mobilization with
movement via a mobilization belt that he developed in his practice - called
the Mulligan Technique. The idea being that conventional dynamic mobility
movements, such as striders or simple arm swings, aren’t enough to create
change in the joint—especially if the athlete has been immobile over a long
period of time.
Tractioning the joint at various angles and lines of tension with a mobilization strap, Mulligan improved joint range of motion and function by removing capsular restrictions and allowing the patient to actively create tension
through the movement pattern. For example, Mulligan would traction the
femur laterally while the patient performed basic hip flexion patterns—the
pattern that the patient had lost stability or mobility to do on their own.
Kelly Starrett took the idea one step further by utilizing elastic bands in the
gym the same way Mulligan used a mobilization strap in his practice. Starrett gave the athlete and coach ownership of their movement by giving them
62 | HardCORE
MOBILITY AND STABILITY
the tools to perform self-mobilization and tractioning in the gym. This has
taken the warm-up and movement preparation of my athletes to a new level
and it is something we teach in our AMPED / POWER seminar series.
Mulligan and Starrett both promoted the same simple idea - get away from
trying to mobilize a specific joint, but rather mobilize movement patterns.
What we have seen is an immediate impact on how our athletes move,
especially for the exercise associated with the mobilized pattern. Furthermore, Starrett suggests a simple proprioceptive neuromuscular facilitation
(or PNF) application while the athlete is performing the tractioned movement. The athlete will contact and relax the supportive musculature surrounding the joint at the end range, and greatest tension, of the movement.
The impact to performance and movement will be immediate, as seen in the
retest of the pattern.
Tractioned hip hinge pattern
63 | HardCORE
MOBILITY AND STABILITY
The critical understanding must be to start mobilizing movement patterns
and not restricting our program trying to mobilize individual joints. For
example, if an athlete can’t full squat without having their feet externally
rotated, they typically are missing hip internal rotation during hip flexion.
Performing hip rocks with lateral band tractioning of the hip in a quadruped
position, where the hip is internally rotated, will immediately improve the
mobility of that pattern.
Lateral tractioned quadruped hip hinge pattern
In the HardCORE DVD, we will show you various conventional mobility and
advanced mobilization techniques for the upper back and hips using these
new techniques.
64 | HardCORE
ACTIVATION
Anterior and posterior pelvic tilt
According to the dysfunctional patterns identified by Janda, inhibited muscle
groups present a unique problem at the hips and shoulders. Muscle groups
become inhibited due to poor alignment. Losing neutrality about the hips,
because of anterior pelvic tilt (APT) or posterior pelvic tilt (PPT), causes the
gluteals to shut down or become overactive - inhibiting their proper functioning. As a result, the abdominals are put on tension and lose their ability to
control the rib cage. Also, as mentioned, this dysfunction at the hips causes
issues up and down the kinetic chain.
65 | HardCORE
ACTIVATION
Kyphotic posture
Kyphotic posture and a forward head position affects the function of low
traps and deep neck flexors or DNF (longus capitis, longus colli, rectus capitis anterior and lateralis) - negatively affecting shoulder function. Mobilization techniques, along with progressive strength training exercises, should
be utilized to re-engage proper motor unit recruitment of these inhibited or
chronically tonic muscles, restoring balance to the kinetic region.
66 | HardCORE
WHEN TO INTEGRATE CORRECTIVE
STRATEGIES
In our AMPED Warm-up system, Joe DeFranco and I suggest that there are
four different ways to implement corrective strategies into your program.
First, they should be incorporated into your comprehensive pre-workout
warm-up routine. This will start the process of increasing your core temperature, improving the pliability of your soft-tissues and excite the nervous
system for the upcoming demands of the training session.
The second method is a little more intuitive. Auto-regulation is the technique of adjusting your workout according to your current state of recovery or
readiness in response to the last training session; impacted by your use of
restorative means between workouts. Recovery is dependent upon exercise
intensity, time between training sessions, the amount of sleep you get each
night, the quality of your nutrition, your level of hydration and the consistent
incorporation of restorative modalities such as, self-massage and dynamic
mobility. If the athlete finishes their warm-up and still isn’t prepared to
train; the coach should include dynamic or corrective means in between the
primary work sets of the training session. This allows the athlete to continue
increasing their preparedness as the workout progresses.
“Also, as a result of this auto-regulation, strength can be added during
the workout to new ranges of motion as extra mobility is gained -which
can further cement these changes to make them permanent.” (Mark
Young, 2011)
The third strategy is to incorporate dynamic mobility, activation, soft-tissue
massage or static stretching after the workout to address individual restrictions, weaknesses or injuries.
Finally, incorporating an extra workout, that includes these corrective strategies, on a non-training day is a great method of active recovery. It will help
to dissipate metabolic wastes and counteract the soft-tissue restrictions
associated with the recovery from strength training.
67 | HardCORE
WHEN TO INTEGRATE CORRECTIVE
STRATEGIES
As a point of realization and clarity, you must understand that all movements provide an assessment of your athletes and can be a corrective exercise. The most basic exercises, such as a bodyweight squat or lunge, can
speak volumes about their ability to move unrestricted and their current
readiness to advance to more complex, loaded movements. Having the athlete perform these exercises with proper form, attention to neutral posture
and bracing can move them into new ranges of motion. This allows them
to develop better coordination and motor control in the movement pattern.
GENERAL VOLUME GUIDELINES
FOR CORRECTIVE STRATEGIES
Exercise
Volume
Max. Total Volume
Full body, 30-60 sec.
each area
Approximately
3-5 minutes
Mobility, Activation
Exercises
1-2 sets of 6-12
repetitions
each exercises
3-5 exercises
Approximately
5 – 8 minutes
Static (Isometric)
Postures
1-2 sets of Isometrics
held for 30-60 sec.
1-3 exercises, or as
needed
Approximately
3 – 5 minutes
SMR Movements
(Foam Roller, LaX Ball,
The Stick, Med. Ball)
68 | HardCORE
appendix
A.
Anterior Chain Core Musculature
B.
Posterior Chain Core Musculature
C.
HardCORE Quick Reference Guide
D.
HardCORE FAQ’s
69 | HardCORE
Appendix A
A. Anterior Chain Core Musculature
Number
Muscle(s) Group
Action*
1
Quadratus Lomborum (QL)
Lateral Trunk Flexion
Anti-Lateral Flexion
Frontal plane Stability
2
Erector Spinae - iliocastalis , longissimus, spinalis
Trunk / Neck Extension
Lumbar Stabilization
Resists Trunk Flexion
3
Rectus Abdominis (RA)*
Anti-Rotator
Trunk Flexion
Resists Trunk Flexion
Depress Rib Cage
*Tensioning of RA and posterior chain (erectors, TLF)
create lateral hoop stresses, “ring of stability”, to stabilize the lower torso and protect the Lumbo-Pelvic-Hip
Complex (LPHC).
Shoulder Extension
Shoulder Horizontal Adduction
Shoulder Internal Rotation
4
5
6
Lattissimus Dorsi**
**Because of the attachments and orientation of the
thoracic lumbar fascia (TLC) to the lattisimus dorsi,
tension is coordinated to transfer power transversely
across the posterior chain.
Internal Obliques (IO)
Same Side Rotation - ipsilateral
Trunk Flexion
Assists With Developing Intra-Abdominal Pressure
(IAP)
External Obliques (EO)
Trunk Flexion (Bilateral)
Opposite (Contralateral) Side Rotation
Posterior Pelvic Tilt
Assists With Developing Intra-Abdominal Pressure
(IAP)
70 | HardCORE
appendix a
A. Anterior Chain Core Musculature
Number
Muscle(s) Group
Action*
7
Transverse Abdominis
Abdominal Hollowing
Assists With Developing Intra-Abdominal Pressure (IAP)
8
Multifidus
Segmental Spine Proprioception, Stabilization,
Extension, Rotation and Lateral Flexion
9
Hip (Iliopsoas) Complex –
iliacus, psoas major, psoas
minor
Hip Flexion
Hip Lateral Rotation
Lateral Rotation of Lumbar Spine
Lumbar Extension
10
Tensor Fascia Latae (TFL)
Hip Flexion
Hip Abduction
Hip Internal Rotation
Hip Transverse Adduction
11
Rectus Femoris
Hip Flexion
Knee Extension
Gluteals – maximus, medius, minimus
Hip Extension
Hip Abduction
Hip External Rotation
Decelerates Hip Flexion
Decelerates Hip Adduction
Decelerates Hip Internal Rotation
12
71 | HardCORE
Appendix B
B. Posterior Chain Core Musculature
Number
Muscle(s) Group
Action*
1
Erector Spinae - iliocastalis
, longissimus, spinalis
Trunk / Neck Extension
Lumbar Stabilization
Resists Trunk Flexion
2
Rhomboids
Scapular Retraction
Scapular Downward Rotation
Thoracic / Cervical Spine Stabilization
3
Trapezius – Upper
Scapular Elevation
Neck Lateral Flexion
Neck Extension
Neck Rotation
Thoracic Spine Extension
Cervical Spine Stabilization
3
Trapezius – Middle
Scapular Adduction
Scapular Retraction
Thoracic / Cervical Spine Stabilization
3
Trapezius – Lower
Scapular Depression
Scapular Upward Rotation
Thoracic Spine Extension
Thoracic Spine Stabilization
4
Lattissimus Dorsi
Shoulder Extension
Shoulder Horizontal Adduction
Shoulder Internal Rotation
5
Thoracic Lumbar Fascia or
TLF
Overlays, engages and coordinates movements,
contributes to pre-movement tension and force
production and transfer
6
Multifidus
Segmental Spine Proprioception, Stabilization,
Extension, Rotation and Lateral Flexion
72 | HardCORE
Appendix B
B. Posterior Chain Core Musculature
Number
Muscle(s) Group
Action*
7
Hip (Iliopsoas) Complex –
iliacus, psoas major, psoas
minor
Hip Flexion
Hip Lateral Rotation
Lateral Rotation of Lumbar Spine
Lumbar Extension
8
Soleus
Ankle Plantar Flexion
9
Gastrocnemius
Knee Flexion
Ankle Plantar Flexion
10
Hamstrings
Knee Flexion
Hip External / Internal Rotation
Hip Extension
Gluteals – maximus,
medius
Hip Extension
Hip Abduction
Hip External Rotation
Decelerates Hip Flexion
Decelerates Hip Adduction
Decelerates Hip Internal Rotation
11
73 | HardCORE
HardCORE Quick Reference
Guide
HardCORE QUICK REFERENCE GUIDE
Isolative Core
Strength
Foundational
Stability
HardCore
levels
Dynamic Core Strength
Dynamic Stability
Foundational
Strength
Target:
Static postures
(bodyweight ONLY)
Level 1
Target:
Dynamic core strength
developed in fixed movement
patterns
Goals:
overview
1. Practice and establish
good diaphragmatic
breathing
2. Promote neutral posture
3. Develop bracing
proficiency
4. Develop strength endurance in static postures
5. Improve mobility of hips
and upper back
6. Improve core stability
Goals:
1. Engaging the core musculature
dynamically to reinforce stability when upper and / or lower
extremities are in motion
2. Improve mobility of hips and
upper back
3. Improve core stability and
strength
Integrated Stability
Strength
Training
Movement
Patterns
Level 2 (GPP)
Level 3 (SPP)
Target:
Target:
Loaded Strength Training Movement
Patterns:
- Horizontal and Vertical Push/Pull
- Hip Dominant (hip hinge)
- Quad Dominate (squat/lunge)
- Rotation
Note: Each strength training exercise
is a composite of multiple core
strength and stability proficiencies.
Level 1: Specialized SportSpecific Exercises*
Level 2: Isolated Sport
Specific Skill
Level 2: Sport Practice
Level 3: Game Time
Goals:
1. Start targeting hypertrophy,
strength and power with core
integrity
2. Improve mobility of hips and
upper back
3. Improve core strength and
stability
Goals:
1. Improve sport specific
performance - GPP=>SPP
2. Improve mobility of hips and
upper back
3. Improve core strength and
stability
Special Note: *
See REFERENCES section for
recommendations
Special Note:
See POWER! and EXTREME DVD’s
SMR
Mobilize
Full Body
Full Body
Full Body
Full Body
Ankle / Hip / Thoracic
Ankle / Hip / Thoracic
Ankle / Hip / Thoracic
Ankle / Hip / Thoracic
74 | HardCORE
HardCORE Quick Reference
Guide
HardCORE QUICK REFERENCE GUIDE
Isolative Core
Strength
Foundational
Stability
HardCore
levels
Breathing
Static |
Neutral
Posture
Anterior
Core
Stability
AntiExtension
Foundational
Strength
Dynamic Core Strength
Dynamic Stability
Level 1
Diaphragmatic Breathing – Supine
Diaphragmatic Breathing – Forceful with Bracing
Diaphragmatic Breathing – Breathing Ladders
Dying Bug (Liebenson)
Dying Bug - Static
Dying Bug - Alternating Leg / Arm
Dying Bug - Stick with Perturbation
Dying Bug - Lateral Band Resisted w/ Perturbation
Dying Bug with Swiss Ball and Hip Flexor Activation with Band
Kolar’s Dying Bug
Planks on Knees
Planks on Knees - Swiss
Ball
Planks
Planks with Feet
Elevated
Planks - Straight Arms on
Med Ball
RKC Planks
Planks with Alternating Leg Lifts
Plank Roll-overs
Planks w/ Straight Arms on Swiss Ball
Planks with Perturbation
Plank “Plate Exchanges”
Planks with Band Agitation
Stir the Pot
Stir the Pot - ABC’s
Miyagi’s
Plank Mtn. Climbers on Swiss Ball
Swiss Ball Rollouts on Knees
(Elbows)
Swiss Ball Rollouts on Knees (Arms
Straight)
Swiss Ball Pike-Ups
Integrated Stability
Strength
Training
Movement
Patterns
Horizontal and
Vertical
Push/Pull
Level 2 (GPP)
DB Military Press
One Arm DB Military Press
Alternating DB Military Press
Barbell Military Press
Chain-Suspended BB Military Press
Barbell Push Press
Barbell Bent Over Rows
Pull-ups (various)
Push-ups (various)
Plank to Push-ups
Plank to Push-up on Jungle Gym
Barbell Bench Press
DB Bench Press
Alternating DB Bench Press
Single Arm DB Bench Press
Level 3 (SPP)
All
75 | HardCORE
HardCORE Quick Reference
Guide
HardCORE QUICK REFERENCE GUIDE
Isolative Core
Strength
Foundational
Stability
HardCore
levels
Anterior
Core
Stability
AntiExtension
Foundational
Strength
Dynamic Core Strength
Dynamic Stability
Level 1
Integrated Stability
Strength
Training
Movement
Patterns
Level 2 (GPP)
Level 3 (SPP)
Swiss Ball Roll-outs / Pike-ups
V-ups
Superman with Sliders
Superman => Push-up with Sliders
Pike-ups with Sliders
Pike-ups => Push-ups with Sliders
Med Ball Push-ups Variations
Upper Body Speed Ladder (Fwd &
Bkwd)
Ab Roller
Ab Roller (added weight)
Ab Roller against Bands
Hand Walking on Foam Roller
Hand Walking on Med Ball
Hand Walking on Sliders
Around the World Tire / Bench
GHR Bench Sit-ups
GHR Bench Sit-ups to DB Press
GHR Bench DB Military Press
GHR Bench DB Alt. Military Press
Advanced
Plank Power Ropes
Plank Sled Drags
KB Getups
76 | HardCORE
HardCORE Quick Reference
Guide
HardCORE QUICK REFERENCE GUIDE
Isolative Core
Strength
Foundational
Stability
HardCore
levels
Posterior
Core
Stability
Anti-Flexion
Foundational
Strength
Supermans
Supermans with Perturbation Glute Bridges - IsoHolds
Hip Thrust Iso-Hold
Hip Trust Iso-Hold (added
weight)
Hip Trust - HAER - Iso-Hold
(added weight)
Full Bridge Iso-Hold
Pull Through Iso-Hold
Back Extension Iso-Hold
Back Extension with
Perturbation
Dynamic Core Strength
Dynamic Stability
Level 1
Glute Bridge
Glute Bridge - ABDuction focused
(with Band)
Glute Bridge - ADDuction focused
(with Med Ball)
Cook Hip Lift
Hip Thrusts
Hip Thrusts HAER
Hip Extension with Hamstring Curls
on Swiss Ball
Bridged Hamstring Curls on Swiss Ball
Back Extensions
Back Extension with Perturbation
Back Extension with Band Iron Cross
Banded Good Mornings
Banded Good Morning Band Iron
Cross
Back Extension w/ DB Rows
Back Extension w/ Alt. DB Rows
Integrated Stability
Strength
Training
Movement
Patterns
Level 2 (GPP)
Level 3 (SPP)
Hip
Dominant
Box Squat
Deadlift
RDL
Kettlebell Swings
Sled Dragging Variations
Band Resisted Hip Thrusts
Barbell Hip Thrusts
ALL
Quad
Dominant
Goblet Squats
Front Squats
Lunges
Forward / Backward Sled Dragging
Prowler
ALL
77 | HardCORE
HardCORE Quick Reference
Guide
HardCORE QUICK REFERENCE GUIDE
Isolative Core
Strength
Foundational
Stability
HardCore
levels
Lateral
Core
Stability
Foundational
Strength
AntiRotation
Dynamic Stability
Level 1
Side Plank - Kneeling
Side Plank
Side Plank Iso-Hold on
Bench
One Arm Farmers Hold
BB Anti-Side Bend Hold
Side Plank with Hip Hinge
Side Planks on Swiss Ball (on elbow)
Contralateral Loaded Split Squats
Contralateral Loaded Lunges
Half Kneeling DB Military
KB Windmills
One Arm KB Farmers Walks
One Arm KB Racked Walks
One Arm KB Overhead Walks
Birddog Iso-Hold
Birddogs Iso-Hold with
Perturbation
Kneeling Pallof Iso-Hold
Tall Kneeling Pallof Iso-Hold
Split Stance Pallof Iso-Hold
Standing Pallof Iso-Hold
(Parallel Stance)
Standing Pallof Iso-Hold with
Agitation
Birddog
Half Kneeling Chop
Half Kneeling Lift
Half Kneeling Pallof Press
Half Kneeling Pallof Alphabet
Half Kneeling Pallof Perturbation
Tall Kneeling Chop
Tall Kneeling Lift
Tall Kneeling Pallof Press
Tall Kneeling Pallof Alphabet
Tall Kneeling Pallof Perturbation
Split Stance Chop
Split Stance Lift
Split Stance Pallof Press
Split Stance Pallof Alphabet
Split Stance Pallof Perturbation
Anti-Lateral
Flexion
Rotary
Core
Stability
Dynamic Core Strength
Integrated Stability
Strength
Training
Movement
Patterns
Level 2 (GPP)
Level 3 (SPP)
Lateral Cross-over Step Sled
Drags/Crawls (One Hand on
Ground)
DB Goblet Side Lunges
Cossack Squats
Rotation
/AntiRotation
/AntiLateral
Flexion
One Arm DB Bench Press
One Arm Farmers Walks
Uneven/Fulcrum Farmers Walks
One Arm Military Press
Suitcase Deadlifts
Sandbag Shoulder Walks
Kettlebell Rack Walks
Alternating DB Rows
Renegade Rows
Renegade Rows with Push-up
Anti-Rotation Sled Drags
Sledgehammer Tire Slams
Sledgehammer Rotation Slams
Lateral Band Resisted KB Swings
One Arm Dumbbell Farmers Walks
Overhead Dumbbell Farmers Walks
Overhead Dumbbell Lunges
78 | HardCORE
HardCORE Quick Reference
Guide
HardCORE QUICK REFERENCE GUIDE
Isolative Core
Strength
Foundational
Stability
HardCore
levels
Rotary
Core
Stability
Foundational
Strength
Dynamic Core Strength
Dynamic Stability
Level 1
Parallel Stance Chop
Parallel Stance Lift
Parallel Stance Pallof Press
Parallel Stance Pallof Alphabet
Parallel Stance Pallof Perturbation
Core Statics - Lateral Shuffles
Core Statics - Lateral Shuffles with
Perturbation
GHR Bench - Lateral Band Iso-Holds
GHR Bench - Lateral Band Sit-ups
GHR Bench - Banded Pallof Press
Integrated Stability
Strength
Training
Movement
Patterns
Level 2 (GPP)
Level 3 (SPP)
Overhead Chain Lunges
Shoulder Sandbag Squats
Shoulder Sandbag Squat to Press
Half-Kneeling “Sprints” (Arm Action)
Seated, Legs Straight Arm Action
Landmines
Medicine Ball Sequences
Rotational Medicine Ball Throws for
Distance
Backward Medicine Ball Throw for
Distance or Height
Kneeling Jump into Medicine Ball
Chest Pass for Distance
Kneeling Jump into Medicine Ball
Chest Pass into Sprint
AntiRotation
79 | HardCORE
Glossary
Glossary
Bracing
The act of progressively creating intra-abdominal pressure (IAP) - through
proper diaphragmatic breathing and isometrically tensioning the lower torso
three-dimensionally outward – specific to the intensity and movement being
executed.
Co-contraction
“In co-contraction, agonist and antagonist muscles contract simultaneously,
with dominance of the former producing the external motion.” (Siff and Verkhoshansky, 2009) Co-contraction can also be thought of as intermuscular
coordination, or multiple muscle groups working synergistically to create
movement. Pavel Tsatsouline offers the concept of irradiation to explain cocontraction; the summation of tension from multiple muscle groups eliciting
more strength, bracing and power potential.
Fascia
Spider web like connective tissue made of collagen and elastin fibers that
overlay muscles, nerves, the vascular system and organs. Fascia has contractile properties due to the smooth muscle cells and mechanorecepters
embedded in its matrix - which means it can contribute to force production
and provide integrated joint support. Fascial meridians have been mapped
out by Thomas Myers.
Inner Core
The inner core is comprised of the diaphragm, pelvic floor, multifidus and
transverse abdominis, provides foundational stability for all movement.
80 | HardCORE
Glossary
Joint Centration
Joint centration is an ideal joint positioning during static or dynamic movements, along with balanced muscular co-contraction support, providing
optimal potential for maximum load bearing, stabilization and strength potential.
Pr Pavel Kolar (Prague School), author of the Dynamic Neuromuscular Stabilization approach based on developmental kinesiology
Perturbation
Agitation added to a movement to develop dynamic stabilization.
Tone
The amount of tension or contraction on a muscle at rest.
81 | HardCORE
REFERENCES
REFERENCES - PUBLICATIONS
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3.
4.
5.
6.
7.
8.
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10.
11.
12.
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Blandine Calais-Germain. Anatomy of Breathing. Eastland Press, Inc.
2006.
Contreras and Schoenfield. Strategies for Optimal Core Training Program
Design. NSCA. 2011.
Cressey and Reinold. Optimal Shoulder Performance. www.shoulderperformance.com. 2010.
Cressey et al. Access and Correct. www.accessandcorrect.com. 2009.
Cubos, Dr. Jeff. Linking Breathing with Rehab, Training and Performance.
Muscle Imbalances Upper Body. 2011.
Dalton et al. Dynamic Body. Freedom from Pain Institute. 2011.
DeFranco and Smith. AMPED Warm-up System. www.ampedwarmup.com.
2010.
DeFranco and Smith. POWER!. www.dieselsc.com/store/power. 2011.
DeFranco and Smith. EXTREME. www.dieselsc.com/store/extreme. 2011.
Hartman and Robertson. Inside-Out Upper Body Warm-up. www.robertsontrainingsystems.com. 2008.
Janda, Vladimir. Janda Approach. www.jandaapproach.com.
Kolar, P. Facilitation of Agonist-antagonist Co-activation by Reflex Stimulation Methods. Rehabilitation of the Spine: A Practitioner’s Manual, Liebenson C (ed). Lippincott/Williams and Wilkins, Philadelphia. 2007.
Langevin HM, et al. Reduced thoracolumbar fascia shear strain in human
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Massoud. Neurourology and Urodynamics, Volume 30, Issue 1, pages
117–120, January 2011.
McGill, Dr. Stuart. Ultimate Back Fitness and Performance (4th Edition),
Stuart McGill. 2004.
82 | HardCORE
REFERENCES
17. Myers, Thomas. Anatomy Training - 2nd Edition. Churchill Livingstone.
2008.
18. Neumann and Gill. International Urogynecology Journal and Pelvic Floor
Dysfunction, 2002;13(2):125-32.
19. National Strength and Conditioning Association (NSCA). Essentials of
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20. Panjabi, ,The Stabilizing System of the Spine, Part I & II. Journal of Spinal
Disorders & Techniques. 1992.
21. Robertson, Mike. Complete Core. www.robertsontrainingsystems.com.
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22. Sahrmann, S. Diagnosis and Treatment of Movement Impairment Syndromes. Mosby. 2002.
23. Schleip, R. Fascial Plasticity, Part I & II. Journal of Bodywork and Movement
Therapies. 2003.
24. Schuler and Cosgrove. The New Rules of Lifting for Abs. Avery Trade. 2011.
25. Schultz et al. The Endless Web. North Atlantic Books. 1996.
26. Siff and Verkhoshansky. Supertraining. Ultimate Athletic Concepts. 2009.
27. Somerset, Dean. Advanced Core Training & Conditioning, Muscle Imbalances Upper Body. 2011.
28. Somerset, Dean. All Things Thoracic Spine Parts 1-3: Corrective Strategies.
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29. Somerset, Dean. Myofascial Training for the Upper Body, Muscle Imbalances Upper Body. 2011.
30. Ward, Patrick. Scars and Scar Tissue. www.optimumsportsperformance.
com. 2011.
31. Ward, Patrick. Thoracolumbar Fascia – An Area Rich with Activity. www.
mikereinhold.com. 2011.
32. Weingroff, Charlie. Training = Rehab / Rehab = Training. www.charlieweingroff.com. 2010.
83 | HardCORE
REFERENCES
REFERENCES - PUBLICATIONS
Special Strength Training for Sport
1. Kurz, T. Science of Sports Training - 2nd Edition. Stadion. 2001.
2. Verkhoshansky, Y. Special Strength Training Manual for Coaches. Verkhoshanksy SSTM. 2011.
3. Yessis, M. Secrets of Russian Sports Fitness and Training. Ultimate Athlete Concepts. 2008.
REFERENCES - websites
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9.
Prague School - www.rehabps.com
Erik Dalton - www.erikdalton.com
Tom Myers - www.anatomytrains.com
Charlie Weingroff – www.charlieweingroff.com
Dean Somerset – www.deansomerset.com
Patrick Ward - www.optimumsportsperformance.com
Mark Young - www.markyoungtrainingsystems.com
Vladimir Janda - www.jandaapproach.com
Todd Bumgardner - www.beyondstrengthperformance.com
84 | HardCORE
Authors
Jim Smith, CSCS
Jim is a highly respected strength coach and owner of Diesel Strength and Conditioning. He is also on the Fitness
Advisory board for LIVESTRONG.com, the largest fitness site
on the NET. Jim has written for numerous national magazines including Men’s Fitness, Muscle & Fitness and Men’s
Health. Jim has published several best selling manuals and
DVD’s in the areas of athletic performance, muscle building
and strength training that have been purchased by athletes,
coaches and fitness professionals all over the world.
www.dieselsc.com
85 | HardCORE
Authors
Joe DeFranco
Joe DeFranco is the owner of DeFranco’s Gym in Wyckoff,
NJ. For the past 13 years, athletes from around the world
have hired Joe because of his remarkable ability to improve
strength, speed, flexibility and endurance. Joe’s training techniques have been featured on Spike TV, NFL Network, Men’s
Health Magazine, Men’s Fitness Magazine, and in the documentary, ‘STRONG’. His resume also includes All-Pro NFL players, MLB players, NHL Hockey Players and UFC fighters.
www.defrancostraining.com
86 | HardCORE
87 | HardCORE