Core Stability & Strength
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Transcript of Core Stability & Strength
Core Stability & Strength
Who am I and what do I know
Multiple New Zealand and Oceania Powerlifting and Bench Press Champion
Highest World Ranking – 8th in 2005
Powerlifting Coach
Core strength is critical to powerlifting
What is the core?Core 1 Core 2
Why do you need a stable and strong core?
Position Prevent Injury
Power
Why do you need a stable and strong core?
Posture Protect Spine Planes
Position on the bike
Prevent Injury Power source
Core as a power source
The same with mountain biking. A stable and strong core: (i) ensures good form(ii) delivers power to the
legs(iii) connects the legs to
other parts of the body.
Squat isn’t just about
driving from the
legs
Your form
would be bad if it was
So, you need to
drive from the
core
The Hard Part – Engaging the Core
Hollow or suck in your stomach Imagine pulling your belly button towards your
spineFix your lower back to its natural curveLock the position
Engage means connect to it and make it work
What do you need to think about when exercising?
Engaging the core – see previous slideBreathing – maintain breathingTarget – focus on generating power from your
core Balance – maintain your balance
Core Exercises - StaticSide PlanksPlanks
CrunchesHanging Leg Raises
Core Exercises - Dynamic
Weighted Swinging
Side Planks with drop
Standing Band Crunches
Core exercises - Compound
Press Ups Pull Ups Pull Ups variation
Free Squats
Core exercises - Specific
One more important point…
S-T-R-E-T-C-HYou’re young and still growing
Short and inflexible have smaller range of motion and don’t develop as much
power
Long and flexible muscles have greater range of motion and make more power
ProgrammeMonday Wednesday Saturday
Static Planks 2 x 60sec
Side Planks 2 x 30 secs both sides
Choose
Dynamic Weighted swinging
(front, overhead and side)2 x 10-15
Side Planks with drop
2 x 10
Choose
Compound Press Ups 2 x 10-20
Pull Ups 2x 5
Squats 2 x 10-15
Specific Bike 2 x 30 sec
None2 x 30 sec
Bike2 x 1min
Questions