10/3/11

Complete  Core  Fitness:  

From  Research  to  Real-­‐World  Results  
Mike  Robertson,  MS,  CSCS,  USAW  

The  Seven  Modules  

1.  Philosophy  and  IntroducHon  
2.  FuncHonal  Anatomy  
3.  Assessment  
4.  FoundaHonal  Stability  
5.  IsolaHve  Stability  
6.  Integrated  Stability  
7.  Sport/Performance-­‐Specific  Stability  and  
Summary  

Module  1:  
IntroducHon  and  Key  Concepts  

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80%  

$90,000,000,000  

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Who  The  Heck  is  Mike???  

•  Ball  State  University  
–  Strength  Coach  
–  Research  Lab  Assistant  
•  Ft.  Wayne,  Indiana  
–  ChiropracHc  Rehab  
•  Indianapolis  
–  In-­‐Home,  1-­‐on-­‐1  Personal  Training  
•  IFAST  

But  first  a  confession…..  

What  I  do  have  to  offer…  

A  systema'c  and  proven  

approach  to  training  the  core  
that  you  can  use  with  clients,  
athletes  and  yourself!  

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Common  MisconcepHons  
•  “I  just  do  some  crunches  and  sit-­‐ups”  
•  “I  just  throw  it  in  some  abs  at  the  end  of  my  
workout”  
•  “All  you  need  are  big  lias  to  develop  a  strong  
core”  
•  “Life  is  3D  –  you  NEED  rotaHon!”  
•  “I  do  all  these  exercises  and  my  back  feels  
great”  

Write  These  Down!!!!  

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Key  Points  
 Core  and  lumbar  stability  are  criHcal  REGARDLESS  of  your  
goals!  

Key  Points  
Choose  the  right  stability  for  the  right  job!  

Key  Points  

There’s  more  to  it  than  just  doing  “abs”  

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Key  Points  
A  progressive  approach  is  key!  

Why  is  core  training  important?  

•  Decrease  risk  of  injury  
–  Biering-­‐Sorenson-­‐  
1984!  
–  KineHc  chain  game  

KineHc  Chain  Game  -­‐  PronaHon  

Femoral/
Tibial   Pelvic  
Foot   Hip  
Internal   Anterior  
PronaHon   Internal  
RotaHon   Tilt  
RotaHon  

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KineHc  Chain  Game  -­‐  SupinaHon  

Femoral/
Tibial   Pelvic  
Foot   Hip  
External   Posterior  
SupinaHon   External  
RotaHon   Tilt  
RotaHon  

A  Weak  Core  Can  Lead  To…  

•  Back  Pain  
•  Knee  Pain  
•  Lower  Extremity  
DysfuncHon  
•  Thoracic  Issues  

Why  is  core  training  important?  

•  Improve  performance  
–  Squat  vs.  leg  press  
–  Stability  is  HUGE  

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The  Two  R’s  of  Core  Training  

1.  Re-­‐distribute  force  
2.  Re-­‐direct  force  

Re-­‐Distribute  Force  

Re-­‐Distribute  Force  

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Re-­‐Distribute  Force  

Re-­‐Direct  Force  

Core  is  not  a  force  PRODUCER  –  it’s  a  force  TRANSMITTER!  

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