The Science of the Core: Lower Back Strength Training for Elite Athleticism
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1 The Science of the Core: Lower Back Strength Training for Elite Athleticism By John Scherger D.C. History of Program o Early Developers o Current Users o Programs released for following NSCA Peer review of technology Program Science Utilized o Muscular Skeletal Lever Systems Biomechanical Physics explained o Study of Human Tissue and Forces utilized in Human movement Force of Resistance Force of Effort Resultant Force o Study of Resultant Force impacting on joints: Compression Force Shear Force o Study of joint tissue utilized to stabilize Resultant Force: Bone Ligament Muscle o Program s two areas of Applied Technology s development o Athletic Performance as Global muscle, bone, joint adaptation program o Study of Human development/adaptation of strong Mature Back: Size S-shape Spine Ossification o Study of Adaptation relative to Sit-up exercise applied technology for global Strength Training Program o Athletic Longevity as Shear Force training of Segmental joint for: Bulged disc Pinched nerve Spinal stenosis
2 o Study of Shear Force relative to Pelvic-Tilt exercise as applied technology for Segmental joint strengthening o Study of Athletic Performance Training relative to back s biological mechanism affecting: Running Jumping Hitting Endurance/Fatigue o Simple evaluation of back s muscle, bone, joint complex o Features/ benefits of applied technology of exercise equipment
3 The Science of the Core Strength Training for Elite Athleticism By: John Scherger, D.C. Neal Stumpf: Technical Assistant Unique Human S-Shape Posture Copyright: Spinal Fitness Center Diagram modified from: The Physiology of the Joints Vol. 3, Kapandji, I.A., 1974.
4 The Science is Biomechanics By: John Scherger, D.C. Neal Stumpf: Technical Assistant Unique Human S-Shape Posture Copyright: Spinal Fitness Center Diagram modified from: The Physiology of the Joints Vol. 3, Kapandji, I.A., 1974.
5 Program Started in 1980 s York Barbell Dick Smith Olympic Sports Center for Human Performance Bob Beeten Jennifer Stone Patriots Football Ron O Neil, Trainer Kennewick Lions Football Ed Troxel, Coach
6 Current Program Users NFL DB Rodney Harrison, New England Patriots Dallas Cowboys Mike Woicik, Strength Coach 6 SuperBowl Rings Skyview HS Steve Keizer, Coach Rodney Harrison, NFL
7 Program Organized in 2000 NSCA 1 year + Peer Review Engineers Physics Professors Strength and Kinesiology Experts Army Collegiate Olympic Ranks
8 Biomechanics Defined Jim Hay: Dept. of Exercise Science Iowa State University Study of Forces: Acting Upon Produced By Impacting Within Muscle, bone, joint lever system
9 Gravity Weights Collision Acting Upon Physics Term: Force of Resistance
10 Produced By Physics Term: Force of Effort Muscle
11 Impacting Within Physics Term: Resultant Force Force of Resistance + = Resultant Force Force of Effort
12 Resultant Forces Stabilized at Joint Compression Pushes two joint surfaces together Shear Dislocates bones at joint surface
13 Compressive: Stabilization Force Compression brings parts of joint together
14 Shear Force: Dislocation Shear Force does not bring joints together, it dislocates them
15 3 Methods of Stabilizing Shear Bone Fixed Stabilization Ligament Passive Stabilization Muscle Active Stabilization
16 Top Vertebra Stopped by Lower Vertebra s Facet Hitting Lower Vertebra s Upper Facet Shear Stabilization: Fixed Bone
17 Shear Stabilization: Passive Ligament ACL Ligament
18 Shear Stabilization: Active Muscle Multifidus Muscle
19 Professional Olympic Sports Two Interests in the Back Develop Strength Program for: Enhanced Performance Athletic Longevity
20 Enhanced Performance Jumping Running Hitting Reduce Fatigue
21 Athletic Longevity REDUCE Bulged Degenerative Disc Pinched Nerve Spinal Stenosis
22 Enhanced Performance Adaptive strength training program for the global muscle/bone/joint complex
23 Athletic Longevity Segmental Power Training
24 Human Spinal Development Humans born with C-Spine: Quadrupeds
25 Human Spinal Strengthening Program S-Shape Spine is result of ±18 year process Adapting from C-Shape Spine
26 18-Year Spinal Strength/Maturing Process Size Shape Ossification 3 Ways Ossification Small C-Shape Large S-Shape
27 Human Posture Newborn 6 Years 10 Years 18 Years Old Age ( Adult ) Revised from: Biomechanics of Human Movement Adrian MJ, Cooper JM, 1989.
28 Few kids develop Good Spine=Good Athlete Most kids Not Good Spine=Not Good Athlete Good Hypolordotic Military Kyphotic Reversed Curve Good Posture Bad Posture Diagrams from: True Plane Spinography 2nd Ed. Pettibon B, Harrison D, 1981.
29 Strength Training for Proper Posture Adaptive Program Cause and Effect
30 Adaptive Training Effects Intensity Duration Frequency
31 Known Adaptation: Sun and Skin EFFECT of the sun body CAUSES melanin adaptation
32 Known Adaptive Strength Training Program: PMOT Progressive Muscle Overload Training Hypertrophy of Muscle
33 Known Spinal Adaptation RELATIVE to EFFECT of Gravity, the body CAUSES Biomechanical Adaptation of S-Shape Spine
34 Reason for Adaptation S-Shape Spine effectively moves against anterior forces from supine and upright position
35 Ability to Sit-Up
36 Sit-Up & Crane: Use Same Lever System
37 Sit-Up in Human Proper S-Shape Proper Mechanical Advantage Direction of Muscle pull (blue arrow) Direction of Shear Good Posture
38 Sit-Up in Human Poor S-Shape Poor Mechanical Advantage Direction of Muscle pull (blue arrow) Direction of Shear Poor Posture
39 Posterior Shear Causes 3 Conditions Bulged Disc Pinched Nerve Spinal Stenosis Posterior Shear Posterior Shear
40 Athletic Longevity Training Shear Force Strength Training To align the segments
41 Spinal Core Strengthening Sit-Up LifeForce PowerCushion Using Stabilizing Fulcrum
42 Spinal Longevity Training Pelvic Tilt
43 Pelvic Tilt Shear force seats vertebrae correctly against facets
44 How Proper Core Posture Affects Performance Running Jumping Hitting Endurance/Reduce Fatigue
45 Running Hamstring is the Force of Effort
46 Hamstrings: Two Different Jobs Maintain Posture Vs. Bipedal Locomotion
47 Good Posture No Hamstring Force Required to Maintain Upright Posture Center of Mass: Balanced over Hip Joint Hamstring: Zero Effort
48 Poor Posture Hamstring Required to Maintain Upright Posture Human with Poor Posture Has Center of Trunk Mass in Front of Hip Joint (Same as Ape) To prevent rotation of the Hip the Hamstring has to work constantly to stop face from hitting floor
49 Engineering Posture Leg on Ground at 60 Hamstring Muscle Effort Good Upper body mass aligned over hip Bad Upper body forward 4 of hip
50 To study physics proof of the above, go to locomotion walking running section Dr. Scherger s text Kinesiological Analysis of Human Core Stability: Spinal Development, Structure and Function. Hamstring Muscle Effort Required to Maintain Upright Posture Good vs. Poor Posture Planted Leg is at 60 Good Posture Poor Posture Hamstring Effort: Hamstring Effort: 0 lbs. of effort 400 lbs. of effort
51 The Ultimate Demonstration of Speed Stride Length Propulsion of Force
52 Hamstring Required to Maintain Poor Posture = Poor Mobility Slow Twitch Muscle No Stretch No Fast Firing No Stride Length No Power Hang on kid. S-shaped upright posture is what we need. We need to figure Both out have how bad to get it and posture, then keep bad it. hamstring, and can't walk.
53 Jumping Good Posture Jumps Vertical
54 Jumping Poor Posture Jumps Forward Poor posture displaces upper trunk mass forward of the hip. Lower body involuntarily moves up and forward to maintain balance in the air. This person does not jump upward, they jump forward.
55 Poor Posture Jumps Forward Poor jumping due to poor vertical direction is a structural problem. When in the air, the nervous system controls joint activity to maintain balance against gravity (Cooper 82).
56 Hitting Physics: Effective Momentum
57 Effective Momentum Two Parts 1 st Development of Momentum 2 nd Stability at Point of Contact
58 Momentum = Power Momentum = Mass x Velocity Velocity = Acceleration x Distance
59 Two cars collide, the winner is? Most momentum & stability wins! 300# 20 m.p.h. 80 m.p.h. 300# Wood Steel 300# Steel
60 Greater Range of Motion to Accelerate Greater Momentum: 300# 300# Steel Wood Good Posture Poor Posture
61 100 lb Force Momentum and Stability at the Point of Contact Proper Posture 100 lb Force Improper Posture Individuals with identical trunk mass of 100 lbs. hitting each other with 100 lbs of force.
62 Proper Posture: End Range of Motion Spine has Moved into Ultimate Stabilized Position Muscle/Effort Force Resistance Force + Resultant Force Proper Posture Resultant Forces are in 180 alignment for total compression/stability. Full stability Simple Mechanism True Effort Arm
63 Poor Posture: Poor Stability Resultant Force Creates Posterior Shear Dislocating Vertebrae Poor Core Stability Muscle/Effort Force Resistance Force + Improper Posture = Shear causes Joint Dislocation The Resultant Force Direction of True Effort Arm Shear
64 Posterior Shear Mechanism Causes: Bulged Disc, Pinched Nerve, Spinal Stenosis L4 L5 S1
65 Borelli Mechanical Advantage Study: Improper Posture Compression from resultant force TRA Compression from Multifidus for shear stabilization Initial force of effort from TRA Force of effort of multifidus for shear stabilization T12-L1 172 lbs. 0 lbs. 53 lbs 0 lbs. L1-L2 174 lbs. 0 lbs. 0 lbs. L2-L3 174 lbs. 49 lbs. 50 lbs. L3-L4 172 lbs. 105 lbs. 58 lbs. L4-L5 164 lbs. 443 lbs. 340 lbs. L5-S1 151 lbs lbs. 665 lbs. Total 1007 lbs lbs. 53 lbs lbs. Total Compression = 2708 lbs. Total Force of Effort = 1166 lbs.
66 Borelli Mechanical Advantage Study: Proper Posture Compression from resultant force TRA Compression from Multifidus for shear stabilization Initial force of effort from TRA Force of effort of multifidus for shear stabilization T12-L1 203 lbs. 0 lbs. 77 lbs. 0 lbs L1-L2 203 lbs. 0 lbs. 0 lbs. L2-L3 203 lbs. 0 lbs. 0 lbs. L3-L4 203 lbs. 0 lbs. 0 lbs. L4-L5 203 lbs. 0 lbs. 0 lbs. L5-S1 203 lbs. 0 lbs. 0 lbs. Total 203 lbs. 0 lbs. 77 lbs. 0 lbs. Total Compression = 1218 lbs. Total Force of Effort = 77 lbs.
67 Proper Posture vs. Poor Posture 77 lbs Effort 1166 lbs Effort 15 to 1 Mechanical Advantage 1218 lbs vs lbs Joint Compression 2 to 1 Mechanical Advantage Good Core Stability Poor Core Stability
68 Science Fact: Good Posture out performs Poor Posture Poor Posture expects Injury
69 This is what you need! Diagram modified from: The Physiology of the Joints Vol. 3, Kapandji, I.A., 1974.
70 Endurance in Borelli Neck Comparison: Muscle Effort Required to Hold the Head Up Proper Posture Straight Posture Head Forward Posture CoM CoM CoM 32 lbs 64 lbs 117 lbs Muscle Effort Force
71 Longevity in Borelli Neck Comparison: Resultant Force Created at Each Joint/Disc Proper Posture Straight Posture Head Forward Posture CoM CoM CoM 85 lbs 131 lbs 168 lbs
72 Examination Good Posture vs. Poor Posture Muscles Relaxed Muscles Tense Good Posture Poor Posture
73 Sit-up and Pelvic Tilt can be Performed Over Sleeping Bag with Duct Tape or Specially Designed Fulcrum
74 Power Cushion Protects Against Posterior Shear
75 Pelvic Tilt Cutout portion allows for posterior shear to seat facets for proper segmental alignment
76 Groove portion allows no pressure on spinous processes so bilateral facets can seat equally, correcting unilateral spinal column to exercise bilateral muscle groups with equal range and direction of pull Exercise with This! Not This
77 Spinal Fitness Equipment Creates Artificial Gravitational Force Field for Greater Effects
78 Spinal Strengthening Program Sit-up for adapting Global Curve required for strength, speed, endurance & flexibility Pelvic tilt exercise for athletic longevity. Strengthening to avoid getting bulged disc, pinched nerve, and spinal stenosis.
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