torso core training site

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A Practical A Practical Approach to Approach to Torso Training Torso Training Brijesh Patel, CSCS, USAW Brijesh Patel, CSCS, USAW

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Page 1: Torso Core Training Site

A Practical A Practical Approach to Approach to

Torso TrainingTorso TrainingBrijesh Patel, CSCS, USAWBrijesh Patel, CSCS, USAW

Page 2: Torso Core Training Site

““Balance is key, Balance is key, balance is balance is everything” everything” ––Mr. Miyagi (Karate Mr. Miyagi (Karate Kid)Kid)

Page 3: Torso Core Training Site

What exactly is the What exactly is the Torso?Torso?

Synonymous with core, trunk, Synonymous with core, trunk, abdominals, etc.abdominals, etc.

All encompassing termAll encompassing term ““The Middle Body” The Middle Body” Rectus Abdominus, TVA, Internal & Rectus Abdominus, TVA, Internal &

External Obliques, Erectors, External Obliques, Erectors, Quadratus Lumborum, Psoas; Quadratus Lumborum, Psoas; **Glutes/Hamstrings**Glutes/Hamstrings

Page 4: Torso Core Training Site

The torso is where it’s at!The torso is where it’s at! Key to athletic power Key to athletic power

developmentdevelopment Injury reductionInjury reduction Kinetic Chain dysfunctionsKinetic Chain dysfunctions The Genesis of movement- The Genesis of movement-

Body can not initiate Body can not initiate movement without first movement without first stabilizing spine via the stabilizing spine via the core muscles (Hodges & core muscles (Hodges & Richardson)Richardson)

““Train from the inside out”: Train from the inside out”: Core/Torso then extremities Core/Torso then extremities (Gambetta)(Gambetta)

Page 5: Torso Core Training Site

Traditional Abdominal Traditional Abdominal TrainingTraining

Usually done after Usually done after workoutworkout

Not a lot of varietyNot a lot of variety Non-functional positionsNon-functional positions Limited ROMLimited ROM Lack of stabilization Lack of stabilization

workwork About the “burn”About the “burn” Leads to imbalances!!Leads to imbalances!!

Page 6: Torso Core Training Site

New ThoughtsNew Thoughts Performed First Performed First Variety of Variety of

MovementsMovements Challenging Challenging

exercises- stability exercises- stability Progressed Progressed

ExercisesExercises Functional PositionsFunctional Positions Not about the Not about the

“burn”“burn” Must be coached!!Must be coached!!

Page 7: Torso Core Training Site

News AbsNews Abs

Local Muscles/Inner Unit: TVA, Local Muscles/Inner Unit: TVA, multifidus, internal oblique multifidus, internal oblique

Segmental stabilizationSegmental stabilization Global Muscles/Outer Unit: Rectus, Global Muscles/Outer Unit: Rectus,

erectors, external obliqueerectors, external oblique Gross stabilization and movementGross stabilization and movement

Page 8: Torso Core Training Site

Muscles and their Muscles and their FunctionsFunctions

Not the most exciting part but is Not the most exciting part but is very important to understandvery important to understand

Important to understand which Important to understand which muscles are active during which muscles are active during which movementsmovements

Helps to notice compensation Helps to notice compensation patterns and distortions within the patterns and distortions within the kinetic chainkinetic chain

Page 9: Torso Core Training Site

Inner Unit: Transverse Inner Unit: Transverse AbdominisAbdominis

Increases intra-abdominal Increases intra-abdominal pressure by applying lateral pressure by applying lateral traction to the middle layer traction to the middle layer of the lumbodorsal fascia of the lumbodorsal fascia

This creates an extension This creates an extension force in the flexed position force in the flexed position (lifting object from floor)(lifting object from floor)

Major stabilizer of the low Major stabilizer of the low backback

The TVA, multifidus and The TVA, multifidus and pelvic floor muscles are on pelvic floor muscles are on the same neurological loop; If the same neurological loop; If the TVA is not working the TVA is not working properly, these muscles will properly, these muscles will also not function correctlyalso not function correctly

Chek, Clark ManualsChek, Clark Manuals

Page 10: Torso Core Training Site

Inner Unit: Internal Inner Unit: Internal ObliqueOblique

Bends the trunk forward Bends the trunk forward through bilateral stimulationthrough bilateral stimulation

Bends the trunk sideways and Bends the trunk sideways and rotates it toward the rotates it toward the ipsilateral side through ipsilateral side through unilateral stimulationunilateral stimulation

Ipsilateral rotator when the Ipsilateral rotator when the pelvis is anchoredpelvis is anchored

Contralateral rotator when Contralateral rotator when the trunk is anchoredthe trunk is anchored

Cooperates with contralateral Cooperates with contralateral external obliqueexternal oblique

Chek, Clark ManualsChek, Clark Manuals

Page 11: Torso Core Training Site

Inner Unit: MultifidusInner Unit: Multifidus

ExtensionExtension Rotational StabilizerRotational Stabilizer Multi-segmental stabilizationMulti-segmental stabilization Primary stabilizer of the SI JointPrimary stabilizer of the SI Joint When back injury occurs begins to When back injury occurs begins to

atrophy within 24 hours (Richardson & atrophy within 24 hours (Richardson & Jull)Jull)

Moth-eaten lookMoth-eaten look

Chek, Clark ManualsChek, Clark Manuals

Page 12: Torso Core Training Site

Outer Unit: External Outer Unit: External ObliqueOblique

Bends the trunk forward Bends the trunk forward through bilateral through bilateral stimulationstimulation

Tilts pelvis posteriorlyTilts pelvis posteriorly Ipsilateral lateral flexion Ipsilateral lateral flexion

and contralateral trunk and contralateral trunk rotation through unilateral rotation through unilateral stimulationstimulation

Increases intra-abdominal Increases intra-abdominal pressurepressure

Largest abdominal muscleLargest abdominal muscle

Chek, Clark ManualsChek, Clark Manuals

Page 13: Torso Core Training Site

Outer Unit: Rectus Outer Unit: Rectus AbdominisAbdominis

Flexes the trunk if the pelvis Flexes the trunk if the pelvis is fixedis fixed

Lifts and posteriorly rotates Lifts and posteriorly rotates the pelvis if the trunk is fixedthe pelvis if the trunk is fixed

Stabilizer on the contralateral Stabilizer on the contralateral side under dynamic conditions side under dynamic conditions or with a heavy loador with a heavy load

Increases intra-abdominal Increases intra-abdominal pressurepressure

Key Function: decelerates Key Function: decelerates trunk extension (i.e. throwing)trunk extension (i.e. throwing)

Chek, Clark ManualsChek, Clark Manuals

Page 14: Torso Core Training Site

Outer Unit: PsoasOuter Unit: Psoas Flexes the trunk when the feet Flexes the trunk when the feet

are anchoredare anchored Flexes the hip when the trunk Flexes the hip when the trunk

is anchoredis anchored Hypertrophy or hypertonicity Hypertrophy or hypertonicity

of the psoas causes anterior of the psoas causes anterior pelvic tilt by approximation of pelvic tilt by approximation of the lesser trochanter and the lesser trochanter and lumbar spinelumbar spine

Major culprit in lower back Major culprit in lower back painpain

Chek, Clark ManualsChek, Clark Manuals

Page 15: Torso Core Training Site

Outer Unit: Quadratus Outer Unit: Quadratus LumborumLumborum

Lateral Flexion with Lateral Flexion with the pelvis fixedthe pelvis fixed

Provides stability to Provides stability to L5-S1; frontal plane L5-S1; frontal plane stabilitystability

When the psoas When the psoas becomes shortened, becomes shortened, the QL also shortensthe QL also shortens

Chek, Clark ManualsChek, Clark Manuals

Page 16: Torso Core Training Site

Problems with Problems with Traditional AbsTraditional Abs

One movement oriented; flexionOne movement oriented; flexion Imbalance between movementsImbalance between movements Lack of stabilityLack of stability Psoas and hip flexor dominantPsoas and hip flexor dominant Lots of hip and trunk flexion can cause Lots of hip and trunk flexion can cause

the iliopsoas to become shortenedthe iliopsoas to become shortened→ → anterior pelvic tilt→ reciprocal anterior pelvic tilt→ reciprocal inhibition to glute max→ increased inhibition to glute max→ increased shear force at lumbar spine→ inner unit shear force at lumbar spine→ inner unit is inhibited→ low back painis inhibited→ low back pain

Page 17: Torso Core Training Site

Importance of StabilityImportance of Stability Flexion force + Extension force = StabilizationFlexion force + Extension force = Stabilization The co-contraction of the deep abdominal musculature helps The co-contraction of the deep abdominal musculature helps

to stabilize spine prior to limb movementto stabilize spine prior to limb movement TVA, Internal Oblique and Multifidus work together to provide TVA, Internal Oblique and Multifidus work together to provide

segmental stability to the vertebraesegmental stability to the vertebrae Weak Link Theory- You are only as strong as your weakest linkWeak Link Theory- You are only as strong as your weakest link Force is produced from the ground up and needs to be Force is produced from the ground up and needs to be

transferred through a rigid body to the upper extremitiestransferred through a rigid body to the upper extremities

Page 18: Torso Core Training Site

Training the torsoTraining the torso

Teach athletes/clients how to Draw-Teach athletes/clients how to Draw-In (Boyle, Chek, Clark) In (Boyle, Chek, Clark)

Draw-In Analogies: belly button to Draw-In Analogies: belly button to spine, tightest pants, narrow spacespine, tightest pants, narrow space

Re-educate deep abdominal Re-educate deep abdominal musculature firstmusculature first

Get muscles to fire properlyGet muscles to fire properly Necessary for injury reductionNecessary for injury reduction

Page 19: Torso Core Training Site

Torso MovementsTorso Movements

FLEXION- FLEXION- shoulders to hips; shoulders to hips; hips to shoulderships to shoulders

EXTENSION- trunk EXTENSION- trunk and hipand hip

LATERAL FLEXIONLATERAL FLEXION ROTATION- upper ROTATION- upper

and lower bodyand lower body STABILITY- prone, STABILITY- prone,

supine, and lateralsupine, and lateral

Page 20: Torso Core Training Site

Medicine BallsMedicine Balls

Great to teach force production, Great to teach force production, reduction, and transferreduction, and transfer

Can use alone or with partnersCan use alone or with partners Cue to throw with torso rather than Cue to throw with torso rather than

armsarms Involve as many joints as possibleInvolve as many joints as possible Functional Torso TrainingFunctional Torso Training

Page 21: Torso Core Training Site

Medicine Ball Medicine Ball MovementsMovements

VERTICAL - VERTICAL - Extension and Extension and FlexionFlexion

HORIZONTAL-HORIZONTAL-Overhead, Chest Overhead, Chest Level, ExtensionLevel, Extension

ROTATIONAL - ROTATIONAL - Front, Side, BackFront, Side, Back

Page 22: Torso Core Training Site

Develop Modules Develop Modules Develop Modules to fit into your training templateDevelop Modules to fit into your training template Develop systematic progressionsDevelop systematic progressions Treat Torso Training like any other component of Treat Torso Training like any other component of

performance (i.e. sets, reps, volume, TUT)performance (i.e. sets, reps, volume, TUT) ““Little but often”Little but often” Devote 5-10 minutes for core work each dayDevote 5-10 minutes for core work each day Try to cover each movement at least once a week Try to cover each movement at least once a week Exception to this is that more stability should be Exception to this is that more stability should be

done early ondone early on

Page 23: Torso Core Training Site

Implementing ModulesImplementing Modules

Develop Modules for all componentsDevelop Modules for all components Develop Modules for each phaseDevelop Modules for each phase Example Workout:Example Workout:Time:Time: OFF-SEASONOFF-SEASON PHASE 1- DAY 1PHASE 1- DAY 1

0-7 Min0-7 Min Warm up:Warm up: Dynamic Flex 1Dynamic Flex 1

7-13 7-13 MinMin

Core:Core: Core 1ACore 1A

13-15 13-15 MinMin

Rotator Cuff:Rotator Cuff: Trap Series x10 eaTrap Series x10 ea

15-60 15-60 MinMin

Lift:Lift: WC/Hypertrophy WC/Hypertrophy emphasisemphasis

60-70 60-70 MinMin

Recovery:Recovery: Static 1Static 1

Page 24: Torso Core Training Site

Sample ProgramSample Program

OFF-SEASON: PHASE 1- Week 1OFF-SEASON: PHASE 1- Week 1

MonMon TuesTues WedWed ThursThurs FriFri SatSatCore 1ACore 1A MB 1AMB 1A Core 1BCore 1B MB 1BMB 1B Core 1CCore 1C MB 1AMB 1A

Lying Lying Draw In Draw In 2x5x10 sec2x5x10 sec

Throw Throw downs downs 2x102x10

4 Pt.. Draw 4 Pt.. Draw In 2x5x10 In 2x5x10 sec sec

Clean & Clean & Jerk 2x10Jerk 2x10

Kneeling Kneeling Draw-In Draw-In 2x5x10 sec2x5x10 sec

Throw Throw downs downs 2x102x10

4 Way 4 Way Elbow Elbow Bridge Bridge 2x20 sec2x20 sec

Seated Seated Chest Pass Chest Pass 2x102x10

Draw-In Draw-In Bridges Bridges 2x10x2 sec 2x10x2 sec

Overhead Overhead Pass 2x10Pass 2x10

Side Lying Side Lying Abduction Abduction 2x10 ea2x10 ea

Seated Seated Chest Pass Chest Pass 2x102x10

Elbow Elbow Obliques Obliques 2x10 ea2x10 ea

Front Front Twist 2x10 Twist 2x10 eaea

Floor Floor Hypers Hypers 2x10x2 sec2x10x2 sec

Front Front Twist 2x10 Twist 2x10 eaea

Elbow Elbow Obliques Obliques 2x1o ea2x1o ea

Front Front Twist 2x10 Twist 2x10 eaea

Page 25: Torso Core Training Site

Sample ProgramSample Program OFF-SEASON: PHASE 4- Week 1OFF-SEASON: PHASE 4- Week 1

MonMon TuesTues WedWed ThursThurs FriFri SatSatCore 4ACore 4A MB 4AMB 4A Core 4BCore 4B MB 4BMB 4B Core 4CCore 4C MB 4AMB 4A

Ball Elbow Ball Elbow Bridge Bridge 2x30 sec 2x30 sec eaea

1 Leg 1 Leg ThrowdowThrowdowns 2x10 eans 2x10 ea

1 Leg 1 Leg Hypers Hypers 2x10 ea2x10 ea

1 Leg 1 Leg Clean & Clean & Jerk 2x10 Jerk 2x10 eaea

Partner Partner Pushes Pushes 2x202x20

1 Leg 1 Leg ThrowdowThrowdowns 2x10 eans 2x10 ea

Wood Wood Chops Chops 2x10 2x10

1 Arm 1 Arm Chest Pass Chest Pass 2x10 ea2x10 ea

Wide Wide Rotations Rotations 2x202x20

Rotational Rotational Overhead Overhead Pass 2x10 Pass 2x10 ea (1 extra ea (1 extra set for non-set for non-dom side)dom side)

Diagonal Diagonal Chops Chops 2x10 ea2x10 ea

1 Arm 1 Arm Chest Pass Chest Pass 2x10 ea2x10 ea

Off Bench Off Bench Oblique Oblique 2x12 ea 2x12 ea (arms (arms overhead)overhead)

Side Pass Side Pass w/ Step w/ Step 2x10 ea 2x10 ea (1 extra set (1 extra set for non-for non-dom side)dom side)

Overhead Overhead DB Side DB Side Bends Bends 2x10 ea2x10 ea

Side Pass Side Pass w/ Step w/ Step 2x10 ea 2x10 ea (1 extra set (1 extra set for non-for non-dom side)dom side)

1 Leg Feet 1 Leg Feet Bench Bench Oblique Oblique 2x7 ea leg 2x7 ea leg + ea side+ ea side

Side Pass Side Pass w/ Step w/ Step 2x10 ea 2x10 ea (1 extra set (1 extra set for non-for non-dom side)dom side)

Page 26: Torso Core Training Site

ProgressionsProgressions

Muscle re-educationMuscle re-education StabilityStability Integrate draw-in with dynamic Integrate draw-in with dynamic

movementsmovements Stable to Unstable surfacesStable to Unstable surfaces Simple to ComplexSimple to Complex Non-functional to FunctionalNon-functional to Functional Slow/Controlled to Fast/Explosive Slow/Controlled to Fast/Explosive

MovementsMovements

Page 27: Torso Core Training Site

SummarySummary

Make Torso Training a priorityMake Torso Training a priority Use a systematic progressionUse a systematic progression Teach How to Draw-InTeach How to Draw-In Coach Torso Training like any other Coach Torso Training like any other

componentcomponent Develop Modules and make sure Develop Modules and make sure

there is balance between movementsthere is balance between movements