Table Of ContentThis page intentionally left blank.
condItIonIng
to the
core
greg Brittenham
Daniel taylor
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Brittenham, Greg.
Conditioning to the core / Greg Brittenham, Daniel Taylor.
pages cm
1. Exercise--Handbooks, manuals, etc. 2. Abdominal exercises. 3. Back exercises. I. Taylor, Daniel, 1979- II. Title.
GV508.B755 2014
613.7'1--dc23
2014003256
ISBN: 978-1-4504-1969-7 (print)
Copyright © 2014 by Greg Brittenham and Daniel Taylor
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For Dad. Well into his sixth decade of training athletes and still a pioneer in the field
of sport performance, Dad’s unwavering passion to help people is matched only by his
inspiring personal convictions and thirst for learning. He continues to amaze me with
his creativity, kindness, and one singularly focused agenda: to do good in this world.
Dad, you never gave up on me even after the repeated failures of my QI tests.
Greg Brittenham
For my beautiful wife, Erin, who I know will always meet me where the flame turns blue.
Daniel Taylor
Contents
Acknowledgments vi
Introduction: unleashing Your core Potential ix
I CORE BENEFITS . . . . . . . . . . . . . . . . . . 1
PART
Chapter 1 Key Sports Performance Factor . . . . . . . . . . . . . 3
Chapter 2 Anatomical Lynchpin. . . . . . . . . . . . . . . . . . . . . 11
Chapter 3 Injury Reduction . . . . . . . . . . . . . . . . . . . . . . . . 23
Chapter 4 Essential Strength and Power Source. . . . . . . . 31
Chapter 5 Exercise Selection and Training Considerations. . 37
II CORE STABILIZATION TRAINING . . . . 47
Part
Chapter 6 Anti-Extension Exercises. . . . . . . . . . . . . . . . . . 49
Chapter 7 Anti-Rotation Exercises. . . . . . . . . . . . . . . . . . . 77
Chapter 8 Scapulothoracic Exercises. . . . . . . . . . . . . . . . 109
Chapter 9 Lumbo-Pelvic Hip Exercises . . . . . . . . . . . . . . 117
III CORE STRENGTH TRAINING . . . . . . 129
Part
Chapter 10 Anti-Extension Exercises. . . . . . . . . . . . . . . . . 133
Chapter 11 Anti-Rotation Exercises. . . . . . . . . . . . . . . . . . 181
Chapter 12 Scapulothoracic Exercises. . . . . . . . . . . . . . . . 233
Chapter 13 Lumbo-Pelvic Hip Exercises . . . . . . . . . . . . . . 247
Chapter 14 Total Core Exercises . . . . . . . . . . . . . . . . . . . . 261
iv
IV CORE POWER TRAINING . . . . . . . . . 281
Part
Chapter 15 Anti-Extension Exercises. . . . . . . . . . . . . . . . . 285
Chapter 16 Anti-Rotation Exercises. . . . . . . . . . . . . . . . . . 293
Chapter 17 Lumbo-Pelvic Hip Exercises . . . . . . . . . . . . . . 313
V CORE TESTING
Part
AND PROGRAM DESIGN . . . . . . . . . 321
Chapter 18 Core Assessment Tools. . . . . . . . . . . . . . . . . . 323
Chapter 19 Complete Core Program. . . . . . . . . . . . . . . . . 333
Chapter 20 Advanced Core Programs. . . . . . . . . . . . . . . . 339
Chapter 21 Sport-Specifi c Core Programs. . . . . . . . . . . . . 359
About the Authors 373
v
Acknowledgments
I
t would be impossible to express my apprecia- cilantro, oregano, cumin, and orange peel rub
tion to all the decent people in my life who, and a side of creamed peas and potatoes.
through their example, inspired me to choose Lauren Huff, who is excited about her recent
the path less traveled. These people lack arro- discovery of a remedy for her insomnia in that,
gance and self-absorbed duplicity; their sincerity every time she starts to read one of my books, she
and creative influence have helped to mold my falls asleep. Lyle Huff, host of the wildly entertain-
personal philosophy. These pages may not have ing and informative Safety Show on KHNS Public
all the answers, but at least it is an honest attempt Radio in Haines, Alaska: After a recent inspection
at inspiring the reader’s own creativity. of my camping skills, you concluded that it would
In so lacking the necessary basal ganglia take me only one match to burn down a forest
to adhere to any sort of logical compositional but an entire box to start a campfire.
constructs, most of the acknowledgments that Jeff Bzdelik, when you called and said you
follow make about as much sense as George W. needed a player development coach in the worst
Bush’s “strategery” toward fiscal responsibility. way, I said, “I’m your man.” Since my arrival at
You never know who might want to include me Wake, I finally feel a sense of family in which our
in their will. Therefore, I’d like to acknowledge collective efforts are not wasted on pretense but
these people: truly serve a higher purpose. I embrace denun-
Luann, my wife, you’re a real mensch whose ciation of player pampering and wholeheartedly
constant stream of positive support is equaled welcome your belief in hard work and focused
only by your naïveté toward sarcasm. Thank training.
you for your trust and unwavering confidence Jeff Nix, you taught me that to err is human,
that I could achieve anything that you put your and to blame it on the players shows coaching
mind to. potential. Nietzsche said, “To live is to suffer; to
Max and Rachel, your father, being one survive is to find some meaning in the suffering.”
neuron short of a synapse, fell out of the family If wisdom were the consequential result from
tree and hit every branch on the way down, circumstances of difficulty, then I must be the
landing in the gene pool while the lifeguard smartest guy in the world. You believed when
was adding chlorine. Nevertheless, you both others refused to. For that I am eternally grateful.
emerged from the primordial ooze with integrity, Mary Ann Justice, without you I would most
work ethic, and moral certitude. Kids, you are a certainly miss mandatory meetings, required
constant source of joy and inspiration. You will fees, and compulsory appointments. I’ve had
change the world. a bad memory for as long as I can remember.
Steve Brittenham, you are a remarkable People pay big money for the psychotherapy
brother, father, husband, and coach. I aspire to services that you provide for free. Enough of me
your vast accomplishments. You always said that talking about me. Why don't you talk about me
anyone with half a brain could write an abdomi- for a while?
nal book. Well, here it is. The sport performance staff at Wake Forest
Dan Furlong, you are a fantastic teacher, a University: knowledgeable, ethical, high-
phenomenal parent, and unquestionably the character, selfless, and enthusiastic colleagues.
best person I know. My friend the phoenix, you Your genuine concern for your charges is refresh-
continually rise from the flames. Your collection ingly unique. It’s amazing what can be accom-
of pink slips from the Knicks could wallpaper a plished from a singularly-focused agenda.
. . . umm . . . sorry . . . lost my train of thought. To our models, Abbe Brooks, Erin Brooks,
Was thinking about my deck. Brad Beauregard, Will Murphy, Zak Butler, and
Jean Smith, you taught me that ambiguity Max Brittenham, your photos radiate infectious
was something entirely different. Ron Smith, smiles, positive dispositions, competitive spirits,
you taught me to love all animals. Especially bar- concentration, and athleticism. Dan and I are
becued with a less-than-subtle chipotle pepper, honored that each of you have become the focus
vi
of the book, and we are convinced that the bar has To Nike for providing the shoes and apparel
been raised extremely high for the readers. And of that make the content look credible and further
course, to Randolph Childress, 1995 ACC Tourna- support the illusion that I am qualified to have
ment MVP, ACC Athlete of the Year, NCAA All- anything to do with writing a book.
American, NBA first-round draft pick, a wonderful Pat Riley, in the early ’90s, you established my
family, and now this book. I can only assume that career by believing in a radically unique training
your wildest dreams have now been completely methodology.
fulfilled. Thanks to everyone for your participation. All the coaches, mentors, athletes, and staff
To the Winston-Salem University Parkway (too numerous to mention all) who made work-
Starbucks morning crew, who kept me suf- ing with the Knicks during the ’90s exciting,
ficiently caffeinated during the writing of this successful, rewarding, educational, and the great-
book. My heart attack while sitting in the big est experience of my life: Jeff Van Gundy, Allan
comfy chair in front of the fireplace in the quiet Houston, Patrick Ewing, Don Chaney, Doc Rivers,
room did not deter me from returning, four days Mark Jackson, Herb Williams, Larry Johnson, Dr.
later, to your wonderful establishment to delight Jack Ramsey, Mike Breen, Mike Martinez, Jona-
in your friendly service and exceptional fair-trade than Supranowitz, Matt Harding, Mike Smith,
product while trying to finish chapter 8 prior John Donahue, Lenny Wilkins. And special
to the publisher’s deadline. . . thrombosis not- thanks for the truthfulness and authenticity of
withstanding. Another stream of consciousness Mike Saunders, Said Hamdan, Dr. Norman Scott,
sentence. Thank you, James Joyce. Dr. Peter Bruno, and Dr. Fred Kushner, who had
To Barry Slotnick of Varisport, who provided no other personal agenda but to help the team
support, encouragement, friendship, and the best move closer to our collective goal of winning a
slideboard on the planet. championship.
Greg Brittenham
E
rin—girlfriend, fiancée, best friend, wings and told me I could fly; Dad, you stressed
wife, companion, director of household the importance of first learning how to use them
operations, and now mother to our chil- before I left the ground. These tools combined
dren—you have always been and will always with my brother’s unabashed love, respect, and
be everything to me. Your love, support, and praise for the man I have become have made me
unmitigated faith in me are at times humbling, able to soar to heights that even I would never
and I consider myself fortunate to be able to have thought possible.
forever call you Mrs. T. Greg Brittenham, thank you not only for invit-
Lorelai and Jackson, my twins, you were born ing me to work with you on this project also but
during the inception of this book, and this project for extending me the hand of friendship and for
has grown as you have. In two short years you sharing with me many, many years of experience.
have redefined for me what being a man and a The most important lesson that you have taught
father are all about. In you I finally understand me is that even though we should perform seri-
love in its purest form, and seeing the wonders ous work, we must always remember to laugh a
of the world through your virgin eyes is an lot while doing it.
ongoing, delightful journey. More than anything A few years ago I decided that when I grow
else, you have taught me that nothing in life is up I want to be Dr. Jeremy Sheppard, the sport
more important than your mother’s face, Mickey science manager and head of strength and con-
Mouse, and a new pair of wellies. ditioning for Surf Australia. A native Canadian
Thanking my parents in the acknowledgments who works with the best surfers in Australia!
page of this book can only go a short way in Jeremy, you are the best strength coach I have
repaying them for everything they have done ever met and, more important, a gracious friend.
for me. If I end up being half as good a parent Given the distance between us and the limited
as you have been to me, then my life as a father time we spend together, I am always grateful for
will have been a success. Mum, you gave me your friendship and shared knowledge.
Acknowledgments vii
I would be incredibly remiss in not thanking of this book over the last few years. You are all
Siena College as an institution and a staff for sup- incredible at what you do, and I thank you for
porting me unquestionably and for allowing me making a summertime phone conversation with
to grow as a professional. Specifically I want to Greg turn into a beautiful reality.
thank the hundreds of athletes who have come Special thanks to Sally Herrick, Jerri Was-
through the doors of my weight room and trusted senaar, Christina De Lella, Linda Bartlett, and
my decisions and guidance every step of their the whole O’Hara family for serving as guinea
journey. Particular thanks go to Kenny Hasb- pigs, friends, and confidants over more years
rouck. At the lowest point in your fledgling pro than I can remember. To our amazing models,
career, you put your future in my hands; in doing Erin, Max, Will, Zak, Abbe, Randolph, and Brad.
so, you afforded me one of the most rewarding Your enthusiasm and commitment to this project
experiences of my professional life. show through in every picture.
We will forever be grateful to the gifted hands Coach Reeve and the strength and condition-
of our editors, Laura Podeschi and Julie Marx ing staff at Wake Forest, thanks for letting us
Goodreau, along with the sage wisdom of VP Ted take over your weight room for a crazy weekend.
Miller for turning the frustrated ramblings of a As a big believer in the fact that as a young
strength coach into something resembling elegant professional I stand on the shoulders of giants
prose. You epitomize professionalism and guided (Greg’s father Dean among them), with grave
me through an industry I know very little about. sincerity I thank many of the often nameless
I thank you for bringing creativity, direction, and and faceless professionals whose ideas, philoso-
levity to my experience with this project. phies, and victories echo throughout my work.
Thanks to every member of the Human Kinet- You have given me a profession I love and a job
ics staff we have worked with on various aspects I marvel over every single day.
Daniel Taylor
viii Acknowledgments
