3D Core Training Pete McCall, MS, CSCS

Goal: Efficient & Effective“Efficiency is doing things right;

Effectiveness is doing the right things”Peter Drucker

Fonzie on Water Skis

Isolation Rectus Abdominus flexes the spine

Quantity, not Quality Supine-based Training

Six-pack Training

Reality: Core Training is More than just Crunches

Common Misperceptions

Vispute, et al. “The Effect of Abdominal Exercise on Abdominal Fat.” Journal of Strength and Conditioning Research. 25(9) 2559-2564. 2009.

7 exercises / 2 sets / 10 reps / 5days/week / 6 weeks ➢Bent-knee sit-up ➢Lateral flexion ➢Leg lifts ➢Oblique crunch ➢St. ball crunch/St. ball twist ➢Ab crunch Control group / Exercise group

Increase endurance, but NO DIFFERENCE IN AB FAT B/W GROUPS

Stability BallsNuzzo, et.al

Compared squat and deadlift to 3 SB exercises - Quadruped, Pelvic thrust and Back extension. Muscle testing via EMG during exercises Squat and Deadlift more efficient at recruiting trunk muscles (Rectus abdominus, external oblique, longissimus and multifidus) than SB exercises.

Isolation Training

Isolation Vs. Integration Poorly designed programs & isolation exercises

could increase LBP

Sedentary lifestyle – risk of disc degeneration

Who are we serving? Defining the Core Initial Movements

First Core Training Using the Core…

Gravity influences all movement. Effective core training stabilizes gravity in all three-

dimensions Emphasize eccentric action

Key Terms Mechanotransduction➢Mechanical forces produce a chemical response

Bio-tensegrity ➢Tension + integrity: balance between tensile &

compressive forces➢Body = biological example; bones float in fascial web

Anterior Oblique Sling

Anterior Oblique

Posterior Oblique

Posterior Oblique Sling Lateral Sling

Lateral

Deep Longitudinal

Deep Longitudinal

The Body in Motion… Function of ‘core’ muscles: Stiffness / stability of spine

Mobility at hips and shoulders Top-down or bottom-up

Hoop Tension of Core Muscles

TVA

Internal Oblique

TLFLayers of abdominals fascia - stiffness Stable foundation for movement Flexion - from hips, not shoulders Power transmitted from ground - through trunk / shoulders - arms

Stability-Mobility Relationships

Foot: stable ! mobile Ankle - mobile Knee - stable Hip - mobile

Lumbar spine - stable Thoracic spine - mobile

Scapula-Thoracic - stable Gleno-Humeral - mobile

The Gait Cycle 3D Stability of the Spine✓Co-contraction of muscles creates stiffness ✓Co-activation of paraspinal /abdominal wall muscles " stability in lumbar spine ✓Muscular endurance " maintains stability ✓Injury disturbs motor patterns " instability

“Stability (stiffness) is a “moving target” that changes as a function of 3D torques needed to support various postures

and unexpected loads”

Guidelines for Core Training Low Back Disorders (2nd ed.) McGill

3D Movement of the Spine

✓Motor control " achieve stability in all possible conditions ✓Create variety in tasks and exercises ✓Repetition = pattern overload ✓Flexion/rotation " hips, NOT spine ✓Avoid prolonged sitting ✓Train lumbar stiffness w/hip flexion (hip hinge)

Guidelines for Core Training Low Back Disorders (2nd ed.) McGill

Isometrics - Foundation of Stability

Contreras, B. and Schoenfeld, B. “To Crunch or Not to Crunch: An Evidence-based Examination of Spinal Flexion Exercises, Their Potential Risks and Their Applicability to Program Design.” Strength and Conditioning Journal. 33(4) 8-18. 2011.

➢Spinal flexion – may play role in disc hydration/nutrition ➢High-volume protocols – little functional applicability ➢Most training " core training ➢ Isometric holds (10-60sec), 3-4 sets, multiple planes

If you must crunch: ✓ Avoid w/in 1hr. of waking or pro-longed sitting ✓ Sleeping increases disc size: upon waking intra-discal pressure 240%

higher, w/in 30min lose 54% of height/water content (90% in 1st hr.) ✓ <60 reps per session; 6-15 reps/set (loaded)

Exercises to avoid Increase compressive force on discs

Superman (arms & legs extended) Sit-ups

Hanging leg raises Russian Twists

Could cause injury

McGill; 2016 Low Back Disorders

Skill & ConditioningSkill - Refine technique & form

Conditioning - Improve work capacitySkill Conditioning

BalanceAgility

CoordinationReactivityStrengthSpeed Power

Mobility Dynamic stability

Strength-enduranceEndurance

Aerobic steady stateAnaerobic steady state

Aerobic intervalAnaerobic interval

VO2Cardiac output

Recovery

Training Strategies McGill, S. (2010) “Core Training: Evidence Translating to Better Performance and Injury

Prevention” Strength and Conditioning Journal. 32(3); 33-46.

Stages of Exercise Program design: 1.Corrective and therapeutic exercise 2.Groove appropriate and perfect motion and motor

patterns 3.Build whole-body and joint stability - mobility @

hips, stability @ lumbar spine 4.Increase endurance 5.Build strength 6.Develop specific speed, power and agility

Principles: Specificity Overload

Progression Variability

Variables: Exercise Selection

Intensity Repetitions Rest Interval

Sets Recovery

Exercise Program Design

Exercise Intensity Reps Tempo Rest Interval

Sets

Cat - cow BW 8-10 Slow 30 sec. 1-3Quadruped bird-dog BW 10-12 Slow 30 sec. 1-3

Plank knees-elbows toes-elbows toes-hands

BW 1 Iso hold - >20 sec.

30 sec. 1-3

Side plank Knees-elbow Feet-elbow Feet-hand

BW 1 Iso hold - >20 sec.

30 sec. 1-3

Glute bridge BW 12-15 Slow 30 sec. 1-3

Dirty dog / fire hydrant BW 10-12 Slow 30 sec. 1-3

Dynamic single leg balance

BW 6-10 Slow 30 sec. 1-3

Stages of Strengthening the ‘Core’ Stage 1: Corrective & Therapeutic

Exercises

High plank (progressed) Side plank (progressed)

Glute bridgeSingle leg balance

Exercise Intensity Reps Tempo Rest Interval

Sets

Hip thruster 8-12RM 8-12 Slow 45 sec. 2-4

Single leg bridge BW 10-12 Slow 30 sec. 2-4

T-spine rotation BW 10-12 Slow 30 sec. 2-4

Romanian Deadlift (RDL)

10-12RM 10-12 Slow 1 min. 2-4

Goblet squat 10-12RM 10-12 Slow 1 min. 2-4

Stages of Strengthening the ‘Core’

Stage 2: Groove appropriate motor patterns & motions

Exercises

Single leg glute bridge Crossed Extensor Reflex

Hip Thruster - dumbbells

RDL Prone T-Spine rotation

Goblet squats back squats - unnecessary front squats - safer load on spine goblet - more comfortable specific to carrying loads in front of body Exercise Intensity Reps Tempo Rest

IntervalSets

Kneeling medicine ball lift

12-15RM 12-15 Slow 45 sec. 2-4

1 arm carry suitcase racked

Moderate Distance Slow 45 sec. 2-4

1 leg RDL 10-12RM 10-12 Slow 45 sec. 2-4

Step-up to balance Bodyweight 6-10 Slow 45 sec. 2-4

Lunge to balance: sagittal/frontal/transverse

Bodyweight 6-8 Slow 45 sec. 2-4

1/2 Turkish Get-up (TGU)

4-6RM 4-6 Slow 45 sec. 2-4

Stages of Strengthening the ‘Core’

Stage 3: Build joint & whole body stability Exercises Suitcase carry

1 Leg RDL

Racked carry

Step-up to balance Kneeling to rotation lift

Reverse lunge to balance

1/2 Turkish Get-up Spinal stability Hip mobility Shoulder stability

Exercise Intensity Reps Tempo Rest Interval

Sets

Inverted rows (TRX) BW 12-15 Slow 60 sec. 2-5

Prone walkout (inchworm)

BW 8-10 Slow 45 sec. 2-5

Waiter’s carry Moderate distance Slow 45 sec. 2-5

Overhead carry Moderate distance Slow 45 sec. 2-5

Lunge to balance w/resistance 10-15RM 10-15 Moderate 45 sec. 2-5

Stages of Strengthening the ‘Core’

Stage 4: Increase muscular endurance Exercises

Waiter’s carry Overhead carryBrown, S., Fenwick, C., and McGill, S. “Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load and Stiffness.” The Journal of Strength and Conditioning Research. 23(2) 350-358 (2009).

Inverted Row: ➢Largest activation: Lat dorsi, Upper back, Hip extensors ➢Highest upper back/glute load, lowest low-back load; neutral back position ➢Low stresses on lumbar spine - good for low back pain

Prone walkout Exercise Intensity Reps Tempo Rest Interval

Sets

Plank-ups BW 6-8 Slow 45 sec. 2-4

Reverse lunge w/overhead lift 8-10RM 8-10 Moderate 45 sec. 2-4

Bent-over rows 6-8RM 6-8 Moderate 60 sec. 2-4

Asymmetrical lunge 10-12RM 10-12 Moderate 60 sec. 2-4

Romanian deadlifts 6-8RM 6-8 Moderate 60 sec. 2-4

Strongman lifts specific to client’s needs

Stages of Strengthening the ‘Core’

Stage 5: Build strength Exercises

Bent-over Row Plank Ups

Brown, S., Fenwick, C., and McGill, S. “Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load and Stiffness.” The Journal of Strength and Conditioning Research. 23(2) 350-358 (2009).

Standing Bent-over Row ➢Largest activation of lumbar spine muscles ➢High symmetric load across entire back; flexors/extensors co-contract for stiffness

Offset reverse lunge Reverse lunge with overhead lift Romanian Deadlift

Tire flip

Strongman ExercisesLifting / carrying / pushing / pulling / throwing

Sled pull/pushAtlas stone lift

Tire flipSuitcase carryFarmer’s walk

Overhead press

Research on strongman training

Total body strength: Integrate hips and shouldersIncrease strength of postural musclesCreate co-contraction of muscles - enhance stiffnessHeavy carries increase load on spine - contractionsAsymmetrical carries increase stiffness & timing Carries can improve strength programsMuscle recruitment patterns - OFF (lengthening)

Loaded carries can increase strength & stiffnessAppropriate for all skill levels and ages

Strongman = Total Body Core Training

McGill, McDermott, A. and Fenwick, C. (2009)

Exercise Intensity Reps Tempo Rest Interval

Sets

Kettlebell swings 8-12RM 8-12 Fast 90 sec. 2-5

Kettlebell cleans 6-10RM 6-10 Fast 90 sec. 2-5

Push jerks 4-6RM 4-6 Fast 2 min. 2-5

Snatch throw (ViPR) 4-6RM 4-6 Fast 90 sec. 2-5

Stages of Strengthening the ‘Core’

Stage 6: Develop specific speed, power & agility Exercises

Kettlebell swings Kettlebell cleans Snatch throw

Push Jerk (overhead press)

Identify goals/tasks Assess current abilities

Enhance core (proximal) stability Teach movement patterns relative to goals Integrate task-specific stability & mobility

Enhance force production in movement patterns Progress to velocity of force production (power), if

appropriate

New Client:

3 Day Split Day Training Stimulus

1 Force Production - Core Training (strength or power)

2 Unloaded movement Bodyweight, yoga, Pilates

3 Energy System: Interval Training, or steady state

4 Off Low Intensity – Active Recovery

Thank you!

www.petemccallfitness.com pete@petemccallfitness.com

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Instagram: @PeteMcCall_fitness Twitter: @PeteMc_fitness

References

Fenwick, C., Brown, S., and McGill, S. (2009) Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load and stiffness. Journal of Strength and Conditioning Research. 23(2); 350-358.

McGill, S. (2016) Low Back Disorders. Human Kinetics; Champaign, IL

McGill, S. (2010) Core Training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal. 32(3); 33-45.

McGill, S., Karpowicz, A., Fenwick, C., and Brown, S. (2009) Exercises for the torso performed in a standing posture: spine and hip motion and motor patterns and spine load. Journal of Strength and Conditioning Research. 0(0); 1-10.

McGill, S., McDermott, A., and Fenwick, C. (2009) Comparison of different strongman events: tune muscle activation and lumbar spine motion, load and stiffness. The Journal of Strength and Conditioning Research. 23(4); 1148-1161.

Nuzzo, J., McCauley, G., Cormie, P., Cavill, M., and McBride, J. (2008) Trunk muscle activity during stability ball and free weight exercises. The Journal of Strength and Conditioning Research. 22(1); 95-102.