Ask 10 trainers to define core training, and you will get 10 different answers.  The HPT definition of core training is intentionally working the muscles that provide or challenge stability or create motion of the lumbar spine via there activation.  Put simply, core training is intentionally exercising the torso muscles and glutes.

HPT Core muscles:

• Abdominal Group: Rectus Abdominus (it’s really an 8 pack), external obliques, internal obliques, transverse abdominus
• Erector Spinae Group: Spinalis (thoracis), Longissimus (lumborum and thoracis), Iliocostalis (lumborum and thoracis)
• Psoas (linked with abdominal activity) and quadratus lumborum (linked with oblique activity)
• Glute maxiumus (linked with erector spinae activity)

Almost all exercises will challenge the core.  The core will turn on in any exercise that challenges the ability to stabilize the spine.  Therefore squatting, deadlifting, lunging, military presses, etc all can provide a significant amount of core training.  In fact, some studies have showed a higher degree of activation of abdominal muscles in benching versus crunching.

Core training has many benefits:

• A strong core will reduce your risk of injury to the spinal muscles and associated spinal column (ie discs, ligaments, bones)
• Since your core is your “core” or center of the body, and your body is linked, being strong here will reduce upper body and lower body injuries as well.
• Core strength is linked to balance so performing activities of daily life as well as engaging in activities that challenge balance will be enhanced.
• For some people, their stomach appears larger than it should, due to a weak abdominal wall- training the core will shrink the stomach in such individuals.
• A strong and fit core will enhance movement as this is the foundation on which the upper and body are linked to.

Having a strong core is critical for skiing and snowboarding.  Your core is your primary center of balance when you ski and snowboard.  These muscles work over time marinating balance, twisting, preventing twisting, side bending and stabilizing your torso in various positions.  When twisting, or trying to avoid twisting out of a position, your obliques are called into play.  When side bending or avoiding side bending, your quadratus lumborum is turned on along with your obliques.  When leaning backwards your abs and hip flexors are turned on.  However, by far the most called upon position of the torso is a bent over position into a semi squat stance. This position puts heavy demands on the spinal erectors, glutes, and quads.  We must train the low back for strength endurance since a partial squat is held for so much of the time.  Developing core strength endurance dictates that we train the muscle for 50 seconds to 120 seconds (80-90 seconds average).   Accounting for how long an exercise is performed is called time- under-tension (TUT).  TUT is dictated by taking the number of reps times the time it takes to complete a rep.  A rep has three parts: the lifting of the resistance is called a concentric contraction.  Holding a position or pausing a rep while contracting a muscle is called an isometric contraction.  When you put the brakes on while lowering a weight, this is called an eccentric contraction.  We assign a tempo to each rep and a corresponding number to how long we want each type of contraction to take.  The first number is the eccentric or lowering of the weight, the second number is the pausing of the weight, and the third number is the lifting of the weight.

Tempo Example:  301 (3= eccentric or lowering of the weight, 0= isometric pause, 1= raising of the weight).

Core stability is about maintaining a spinal position when challenged.  With skiing, we are often asking our torso to bend forwards, for long times, challenging our endurance.  These types of contractions are isometric, and put the muscles under tension for a long time.  Therefore when performing core training at HPT, we will typically perform isometric holds in the end position for core training.

An example core exercise for may look like this:

Core endurance protocol for skiing

Tip #2: Incorporate isometrics (contract and pause) into your leg training.

Skiers are very strong, and research shows they have very high levels of leg strength (1).  Due to their leg strength, most people think of alpine skiing as an explosive sport.  Biomechanical analysis shows skiing is actually very isometric and slow concentric (1).  As a result, elite skiers actually develop a higher percent of slow twitch muscle fibers- more than 50% (2).  This is because when you perform alpine skiing, you are in various heights of squat stances the whole time.    It’s just that you need a special strength called isometric.  To train specifically for skiing, HPT incorporate isometric pauses at various angles in our leg training.

Example lower body exercise for skiing incorporating isometrics:

Dumbell Squats with double pause (pause in top quarter 2 seconds- pause in bottom 2 seconds)

Tip #3: Perform many squat variations. Be sure and perform the “Goss Single Leg  Squat” .  See our HPT youtube page for this other exercises on this post.

When you ski and board, you will squat at various angle and will shift weight from one leg to another relative to the terrain.  Furthermore, with skiing, one foot will track in front of the other cycling back and forth.  As a result of the constantly changing angles and weight shifts of the legs, you have to do many squat variations, at different angles and stances.

Example 2 day squat routine for a skier:

Routine A Squat/quad protocol for skiing

Routine B Squat/quad protocol for skiing

The “Goss Squat” is an effective exercise at developing single leg strength in the muscles of the thigh, the hip musculature, and the muscles involved in rotation of the torso.  Execution of this exercise involves performing a single leg squat while holding a cable in the same side hand. The cable should come across the body from the non-working leg side.  The cable will create a rotational challenge in the torso and the hip.  Your goal is to prevent the cable from rotating you, thus turning on all the stabilizers in the hip and torso.  This exercise should be performed both forwards and backwards to get full development of the torso muscles and hip rotators.  To increase challenge, first hold a dumbbell in the nonworking leg side.  The second progression is to add load to the cable.  See here to learn how to do this exercise.

Tip #4: Train your calves.

Skiers should train there calves for three reasons:

1. To increase the size of the calves.  Larger calves will help cushion the knee and prevent the knee from bending to deeply while landing jumps and doing moguls.
2. The calves, particularly the soleus, keeps you from falling forwards.  The gastrocnemus is inefficient at this since it loses it’s contraction potential when the knee is bent.
3. The soleus and gastrocnemius increase knee stability (3).

Tip #5: Lose bodyfat (it’s extra weight).

This tip is pretty obvious, but still many don’t know how to achieve this.  Obviously losing body fat will drop bodyweight, which means your legs won’t have as much weight to support.  This leads to less work and therefore less fatigue.  The problem is America is getting fatter.  Most people don’t have the know how to lose weight and keep it off.  The biggest key to weight loss is coaching and accountability.  Coaching will give you the know how, but accountability is the key to getting there and staying there.  If it only took knowledge to lose weight, most of America would be lean.  Who doesn’t have 1 or 2 diet books on their shelf.  Taking this a step further, all you have to do is look at some personal trainers, strength coaches, and dieticians, and you will find many of them have weight to lose themselves-why, because of accountability.  This is why the HPT Ski Fit program provides Nutrition Coaching as an option.  Our coaching builds in the right knowledge, a personalized plan, and accountability through weekly measurements.
*SEE HPT Youtube page to learn how to do the exercises on this post.

References

1. Emeterio CA, González-Badillo JJ. The physical and anthropometric profiles of adolescent alpine skiers and their relationship with sporting rank. J Strength Cond Res.

   2010 Apr;24(4):1007-12.

2. http://www.pponline.co.uk/encyc/0115.htm

3. Sherbondy PS, Queale WS, McFarland EG, Mizuno Y, Cosgarea AJ. Soleus and gastrocnemius muscle loading decreases anterior tibial translation in anterior cruciate

ligament intact and deficient knees. J Knee Surg. 2003 Jul;16(3):152-8.

Crucifers are rich in many nutrients and phytochemicals.    They are also rich in a type of sulfur called sulforaphane.  This sulpher molecule is particularly good at fueling the body’s detoxification processes, thus ridding the body of potentially cancer causing molecules.     Crucifers contain a chemical called indole- 3- carbinol.  When crucifers are chewed, the mechanical reaction of chewing causes two indole-3-carbinol molecules to combine into a substance called  diindolymethante (DIM).  It is DIM that gives powerful anti-cancer properties for both men and women.  In men, this substance helps to drop prostate specific antigen (PSA) scores significantly.  In women, it helps reduce the risk for all female cancers.  Not only does  DIM reduce the risk of male and female cancers, but it also helps women with pms and irregular menstural cycles.   Estrogen has three main metabolites.   Estrogen 2 is fairly benign.   As estrogen is metabolized it becomes estrogen 4 (somewhat carcinogenic) and eventually becomes estrogen 16 (fairly carcinogenic).  Normally, there should be a specific ratio of estrogen 2 to 16.  The less 16 and more 2, the better.  DIM helps to keep a higher ratio of 2 to 16 by helping to clear the bad estrogen.  Another benefit to this is a better 2:16 ratio leads to a leaner lower body.

We suggest eating 1-2 servings daily of crucifers.  If you have low thyroid levels (or at risk), be sure an cook them for at least 30 minutes.  Crucifers contain goitrogens (substances that compete with iodine in the thyroid) that can lower the thyroid hormones.

Tip #2:  Decrease sugar consumption. As of 2009, adult Americans were eating 88 grams of sugar a day (22 teaspoons) and teens were eating 136 grams of sugar (34 teaspoons).   Not only does this drive up our waistlines and increase inflammation and heart disease, but sugar has been linked to cancer for some time.  One of the main sources of energy for cancer cells is sugar.  Cancer cells need it to replicate.  A study of 86, 621 nurses showed that eating a lower carbohydrate diet and especially lower in sugar reduced the risk significantly for developing breast cancer.

Tip #3: Take 100-300mg per day of DIM (diindolymethane). As stated in tip #2, DIM is a nutrient found in cruciferous vegetables that reduces the risk of female cancers (breast, ovarian, cervical, etc) and in men, reduces their risk of prostate cancer.  Eating 2 pounds of crucifers a day (which is a lot) would yield 20-30 mg per day of DIM.   Research shows that an effective dose starts at 60-100 mg per day, so it makes sense to supplement DIM alongside eating more crucifers.  At HPT we utilize a higher dose to start, 3 caps of DIM-Avail, and gradually taper to 1 capsule.  We get great feedback from our ladies, telling us how there menstrual cycle was less severe and shorter.  World famous nutrition, health and exercise expert Charles Poliquin says DIM should be in every female multivitamin.   One of the problems with DIM supplementation is that DIM in crystal form is not easily absorbed.  In order to absorb this, it must be emulsified.  The form we use emulsifies the DIM, and then adds beeswax to stable it, and some fat soluble nutrients to aid absorption.

Tip #4:  Do a detox program, like our HPT 21 day detox. Detoxification is an ongoing process within the body that is designed to rid our body of harmful chemicals and heavy metals.  There was a time humans were very good at this.  However, becauase of the amount of chemicals released into the environment each year (4 billion pounds) and the sheer number of chemicals (over 85,000), the toxic burden is too great.  Our body’s natural detox systems get bogged down, and simply can’t keep up.  Another contributing factor is poor nutrition.  Protein, vitamins and minerals are the fuel that drive the body’s detox processes.   The quality of our food supply is no longer what it was.  Research shows that organic produce is significanlty higher in nutrients.  Doing the HPT 21 day detox will provide your body with the nutrients it needs to ignite the body’s natural detoxification processes to rid your body of harmful carcinogenic compounds.  We have had several clients who had pre-existing cancer do our detox.  Each of them has commented that their oncologists were quite happy with their results.

Tip #5: Exercise regularly: Data from the International Agency for Research on Cancer shows a 25-30% reduction of breast cancer cases, with regular exercise.  This is due to the fact that exercise helps to reduce bodyfat.  Excess bodyfat raises estrogen levels because fat cells actually can secrete estrogen.  This is one reason obese men have higher estrogen levels.   Higher levels of estrogen, raise estrogen 16 and reduce the 2/16 ratio of estrogen thereby raising the risk for breast cancer.  The key to exercise is to do it often, do it right, and combine it with healthy nutrition to stay lean.  Stop by or call HPT to learn more how we can help you with your exercise plan!

REFERENCES:

http://www.msnbc.msn.com/id/32543288/ns/health-diet_and_nutrition/t/cut-back-way-back-sugar-says-heart-group/#.TqWq6pua-mU

Is the restricted ketogenic diet a viable alternative to the standard of care for managing malignant brain cancer? Seyfried P.  Epilepsy Res. 2011 Aug 30

Low-carbohydrate diets, dietary approaches to stop hypertension-style diets, and the risk of postmenopausal breast cancer. Fung T. Am J Epidemiol. 2011 Sep 15;174(6):652-60. Epub 2011 Aug 10.

Designs for Health Tech Sheet: Dim-Avail.

http://www.dailyspark.com/blog.asp?post=diet_and_exercise_can_prevent_13_of_breast_cancers

]]> http://higherpowertraining.com/hptblog/?feed=rss2&p=52 http://higherpowertraining.com/hptblog/?p=47 http://higherpowertraining.com/hptblog/?p=47#comments Fri, 05 Jun 2009 19:14:24 +0000 higherpt http://higherpowertraining.com/hptblog/?p=47 We schedule dentist appointments and hair-cuts, lunches with friends, meetings at work and so on. Why don’t we consider scheduling work-outs?

You know how it goes. If you have a busy week it’s tough to always get exercise in. And it’s much easier to make excuses and “go tomorrow”. How many times have you missed a week, 2 weeks or more with an “I’ll go tomorrow” attitude?

Put your exercise schedule on your calendar and work around that. Not in the mood to exercise that day? If you have it on the calendar it does seem to make it easier to go. And it seems to be easier for others to plan things around your schedule that way too.

Remember to be flexible if your week dictates it and move exercise around. Just be sure to keep it in the schedule.

If you wait until 6pm to get ideas for dinner, you’re sunk. If you know you have to be somewhere quickly after work it’s near impossible to come up with a good, healthy choice. No food at home? It’s all too easy to stop and “grab” dinner. We should never “grab” dinner.

If you plan ahead you have something available at home for dinner. Left-overs or healthy sandwich options are quick and easy. I’m not a huge fan of frozen meals but having some of the better ones around can be a great idea.

Wake up early to prepare dinner or chop the vegetables helps too. If you have time you can make dinner in a crockpot in the morning. Or try simple tasks. Need baked chicken or a roast for dinner? Bake it in the morning and reheat at night. It hardly adds anything to your morning routine to pop a roast in the oven.

Make a menu list for the week and post on your refrigerator. Look at it each morning and take from the freezer whatever you need for that night. Or look at it in the evening and do the same thing. This helps you think about what you need and if an extra trip to the store is in order.

What plannign ahead ideas can you share?

Cook chicken with a good salsa for a tasty dinner.  Add salsa to scrambled eggs and omeletes.  Salsa on peppers (green, red, yellow and orange all work for this and make a great presentation) is a crunchy snack.

Chicken or ground turkey, salsa, chicken broth  and some veggies is a great soup.  And very easy for a quick week-night dinner.

For a delicious pineapple salsa with halibut try this, http://higherpowertraining.com/pdf/HPT20090202.pdf.

Fruit salsas add variety and are good on chicken and fish, with shrimp and many cuts of meat.

Peach mango is a popular salsa right now and very easy to find at most grocery stores.  Look beyond the usual types and brands.  Smoky flavors, green salsas, corn salsas are all different choices.   Check out the fresh salsas at your grocery store too.

Please share a favorite salsa recipe if you have one!  Enjoy!

You can’t out exercise a junk diet.  You’ll hear this over and over at Higher Power Training.   Eating the same things but working out will produce mild benefits but you’ll never achieve great fitness or weight loss goals with that formula.

It’s a simple formula.  Change your nutrition and change your results.  Charting your eating is the best method to really see what is going wrong, what is working and find a few surprises.  Hummus is healthy but did you realize one tablespoon has at least 23 calories?  That my not sound like a lot but watch how many tablespoons you eat as you snack along.

Write what you eat and how much you eat and you may be surprised by the hidden calories.  Don’t forget to count the butter, olive oil, and salad dressings you have during the day.  Milk and sugar in your coffee are also easy to forget.

Calorie King, http://www.calorieking.com/, is great site to track food and calories.  It’s a free site and you don’t have to register.

Try a simple test.  Eat better for one week.  Did you lose any weight, feel better, sleep better, have more energy? 

• Bachelors of Science in Exercise Science / Corporate Wellness
• NSCA-CSCS: National Strength and Conditioning Association Certified Strength and Conditioning Specialist
• American Heart Association CPR / First Aid

Biography

Dave Mohr started his personal training career in 1997. Before that he gained valuable training knowledge and experience from the generous help of Brian Campbell, a former WNBF bodybuilder, and Lee and Mary Graese, nutritionists and former competitive powerlifters who have trained various amateur and professional athletes. Dave’s training experience ranges from training and coaching youth as young as 6 years old, to Middle School, High School, and College athletes, to working directly with rehab specialists, to the average individual looking to lose weight, gain strength, improve conditioning, and to the elderly who want more strength and to improve overall function. Since 1997 Dave has been training independently, has worked in the private health club sector, and has worked for two private businesses in the health / fitness and sports conditioning field. Dave has a passion for training and living a healthy and fit lifestyle.

Training Experience and Specialization

• Collegiate level: Rugby, Volleyball, Football, Softball, and Speed Training
• High School level: Soccer, Basketball, Tennis, Lacrosse, Baseball, Football, and Speed Training
• Youth level: Coaching Rec Football and Soccer, Biomotor skill including Balance and Agility, Strength and Speed Training
• Olympic Weightlifting and variations

History in Fitness

• B.S. in Exercise Science / Corporate Wellness in 1997
• Highlander Elite Fitness and Racquet Club in Brookfield, WI
• Independent Trainer in Dallas, TX, and Minneapolis, MN
• Lifestyle Management in Minneapolis, MN
• Sports Conditioning Specialist in Columbus, OH
• Started with Higher Power Training in early 2007

Personal

U.S. Air Force 1989-1992
Favorite Exercises: Weighted Chin-ups, Clean and Jerk, Plyos, Squats, Ground Base Jammer, Pushing / Pulling a Sled
Least Favorite Exercises: Incline Barbell Bench Press, Dumbbell Bicep Curl, Bulgarian Split Squat
Favorite Clean Food: Grilled Meat and Fish
Least Favorite Clean Food: Raw Cauliflower
Biggest Weakness: Reeses Peanut Butter Cups
I LOVE TO EAT!

• Bachelors of Science in Fitness and Sports Science
• Minor in Business Administration
• Ace Certified Personal Trainer

Biography

Kevin Kovelan started his personal training career in 1999 in Minnesota at Flagship Athletic Club.  After a year in Minnesota, he decided to make a move to Hawaii to join the Honolulu Club. From there he did some independent training at Gold’s Gym Honolulu.  There he worked with body builders, athletes and did some volunteer work with the Hawaiian Islander Arena football team.  He has worked with a variety of individuals of all different skill levels, goals and ages (9-82 years of age).  After traveling for a while, he has settled back down in Minnesota where he has worked with Jason Ivesdal and Higher Power Training for the last 5 years. He enjoys health and fitness and wants to pass that on to those around him.  It has always been important for him to impress the need to make activity and movement part of ones’ everyday life!    

Training Experience and Specialization

• Professional level: baseball and football
• Collegiate level: soccer, baseball, football, downhill skiing, and baseball
• High school level: football, basketball, martial arts, baseball, soccer, La Crosse and track and field.
• Worked with body builders and volunteered with the Hawaiian Islander Semi-pro football team.
• Taught and coached in sports including baseball, softball, martial arts and stretching classes

History in Fitness

• Received B.S. in Exercise and Sports Science in 1999
• Worked in a variety of different states with a diverse level of clients (Wisconsin, Arizona, Hawaii and Minnesota)
• Independent Trainer for all skill levels and Ages
• Started training with Higher Power Training in November 2003.

Personal

• Favorite Upper Body Exercises: PullupFavorite Lower Body Exercises:
• Bulgarian Split Squats
• Least Favorite Upper Body Exercises: Incline Bench Press
• Least Favorite Lower Body Exercises: Squats
• Favorite Clean Food:  Any lean meat
• Least Favorite Clean Food: I’ll try any thing clean!!!
• Biggest weakness: Cereal!!!

I love to stay active!!! Any sport, just tell me when and I’m ready to play…

• Masters of Science in Education - Masters Thesis: The Effect of Proprioceptive Neuromuscular Facilitation and Dynamic Stretching Techniques on Vertical Jump Performance.  Publication in the National Strength and Conditioning Journal to occur in the fall/winter 2008.
• Bachelors of Science in Fitness and Sports Science
• USAW Club Coach – United States Weightlifting Coach
• Biosignature Modulation Internship

Biography

Brad Nordstrom started his personal training career in 1997 in Clinical Exercise Physiology.  During his three year tenure he trained athletes from youth to professional as well as fitness enthusiasts from young adults to elderly.  An advancement in his exercise career led Brad to North Dakota State University where he was involved in helping produce two national championships in wrestling and women’s track and field while he was the Associate Director of Athletic Performance.  The most recent experience in fitness was as the Recreation Therapist/Fitness Director at Minnesota State University Moorhead.  While at MSUM he created the personal training program, group exercise program, and managed a student staff at their Wellness Center.  In the Spring 2008 Brad decided to take the next step in his career and relocated his family to train at Higher Power Training with Jason Ivesdal.

Training Experience and Specialization

• Professional level: football, hockey, basketball
• Collegiate level: Division 1 strength coach with experience in enhancement training for football, basketball, baseball, softball, wrestling, track and field, volleyball, soccer, and cross country.
• High school level: football, basketball, volleyball, baseball, soccer, and track and field.
• Trained amateur Olympic weightlifters
• Biosignature Modulation Internship: Charles Poliquin course designed to regulate hormone control via exercise, nutrition, and supplements to accelerate fat loss, increased muscle mass, as well as improve quality of life.

History in Fitness

• Received M.S. in Education with emphasis in Athletic enhancement in 2005.
• Received B.S. in Fitness and Sports Science in  1997
• Started in the fitness profession in Clinical Exercise Physiology in 1997.
• Associate Director of Athletic Performance at North Dakota State University from 2000-05. 

“Brad is very knowledgeable in strength and conditioning. He works very hard at understanding each athlete and what they need to be successful in his or her specific sport. He creates a positive environment, but expects intensity and dedication from those he is working with.”
- Gene Taylor, Director of Athletics, NDSU

• Recreation Therapist/Fitness Director at Minnesota State University from 2005-08.
• Independent consultant for eastern North Dakota and western Minnesota area high schools.
• Independent consultant for local athletes and fitness enthusiasts
• Started training with Higher Power Training in May 2008.

Personal

Favorite Upper body Exercises: Band barbell chest press
Favorite Lower body Exercises: Back squats
Least Favorite Upper body Exercises: DB bicep curls
Least Favorite Lower body Exercises: Prone leg curls
Favorite Clean Food:  Any lean cut of beef
Least Favorite Clean Food: raw broccoli
Biggest weakness: ice cream….

Married Angie (1996)
Daughter Abby (2003), son Levi (2007)