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