Today we will focus on the core. I wanted to take this series in the order in which we go through our workout, but due to recent events from the news yesterday we will skip over speed development and multi-directional speed development and move right to core training.
Don't worry as we will come back to those two topics later as we will begin our weekend series #FixYourSpeedSaturday . So stay tuned for that later this week.
So when it comes to training the core we typically assume that no one is still doing sit-ups and crunches and other flexion based activities because those have really been phased out of good strength & conditioning programs for at least the last decade. Since then, about 2005, we have been looking at the true function of the core and designing our training to enhance those unique abilities.
What does the core do?
This could easily be a three day course, but I will try and summarize. It's primary job is to protect the spine! All the core musculature is designed to stabilize and prevent movement of the vertebra, especially in the lower spine. The deep musculature, transverse abdominis, internal obliques and the multifidus, surround the spine in three dimensional space and act like a corset to stabilize and protect the spine. With the "inner core" working correctly the "outer core", rectus abdominis, outer obliques, spinal erectors can TRANSFER forces from the bottom up or the top down. The transfer of forces is not only important in everyday life but paramount to the success of an athlete, regardless of sport.
The core training done at LFP, that you see us doing in the video below, was designed with this in mind. It looks a little different and it feels a little different to the athletes as well. Our athletes will ask, from time to time, when are we going to do abs? Our response is always directed to their sport. What do your abs do when you _________ (fill in something they do in their sport). They always look back at us with a puppy dog head tilt and say, "I don't really know". Which is always a perfect time for us to say, "well it's a good thing we do"! Because the goal, is to keep the goal, the goal. Athletes don't come to us for 6 pack abs (although some, with good nutrition, achieve this), they come to improve in their sport; and that's the GOAL! If I gave them a 2001 flexion based ab program they would waste 8 minutes (haha) and predispose their spine to injury doing a non-functional movement to their sport and life. From a true function standpoint spinal flexion doesn't use the abdominal muscles to flex it.
Don't believe me, stand up! Now flex your spine (bring your chest closer to your waist). Did your abdominal muscles do that? Hell no, drop an apple on your head, it's called gravity!
Why would I train that way? More importantly why would I have my clients train that way? And for heavens sake, why would I put it on television with the facade that I am educating people about fitness? The answer is I wouldn't, and I will do my due diligence to stop the spread of mediocrity when it comes to fitness and performance training information. Athletes of the Erie area deserve better! It's about investing in actual value when it comes to training, coaching and program design. We do provide this for everyone who steps into our doors, but we have also realized we need to filter out the crap and let it be known. This is the goal of the #MOCKtoberseries. And we thank you for listening on our mission to#ChangeHowSportsPerformanceIsDone