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performed in a standing position, supine, and prone. The “light” weight allowed the movement pattern to be executed in a “normal” manner but still under overload.

Core Strength

At the cornerstone of all athletic movements are the abdominal or core muscles. An athlete can train to increase strength, power, speed, and agility. However, if their core muscles are weak, the athlete will not reap the full benefits of this hard work.

At the heart of this new training principal are involuntary movement patterns. This article seeks to explain why involuntary movement patterns are so important and, more importantly, how to develop, train, and strengthen these patterns.

The Core and the Nervous System

The key to understanding this new training principal is to clearly understand the relationship between the core and our nervous system. Specifically voluntary movement patterns and involuntary movement patterns.

Part of the problem we face is that no clear definition of “the core” exists. What is the core? Where is the core? How does it work? Ask ten academics and most likely there will be ten different responses.

We can simply define the human core as a complex network of muscles, bone, tendons, ligaments, and nerves that control our mobility. The nervous system plays a significant role in core strength.

In the human body our movement patterns are controlled by voluntary and involuntary nervous control.

1. Voluntary – These are movements that are controlled and consciously activated e.g bicep curl, bench press. These actions are referred to as voluntary movement patterns.

2. Involuntary – These are functions and movements not consciously controlled in their execution e.g. the heart, digestive system, but also actions such as walking. When a person walks, they do not consciously activate

Introduction

This article introduces a new training method that significantly improves core strength in a very short space of time. What motivated the writer to submit this article is quite simply this: The London 2012 Summer Olympic Games.

If you are a coach or athlete looking for an edge over your competitors then it is highly recommend you consider this article. In the lead up to the Olympics a training window exists to take advantage of this training innovation; as they say, knowledge is power.

This new technique in improving core strength comes about by isolating involuntary movement patterns, a subset of our nervous system closely linked to core strength and performance.

This concept does not replace any other training modality. This is complementary training; it fits in with any current training program. It is neither designed nor intended to replace other aspects of training but is an add-on. If included in an athlete’s program, this training will see the athlete reap significant benefit.

Athletes participated in a 30 minute core training program once per week over a four week period, where specific exercises were performed on a vertical (standing) and horizontal (prone) plane. During the exercise routine a weight of 750 grams was positioned on the athlete’s forearms. Core strength levels were measured and reviewed, with significant improvements being observed.

Summary

Athletes that exercise with resistance under one kilogram (+/- 100grams) and maintain normal movement patterns register significant improvement in core strength. By keeping the level of resistance below this threshold involuntary movement patterns are isolated and strengthened. This directly leads to an improvement in performance, while reducing the risk of injury and rehabilitation time.

Similar exercises were performed on a vertical and horizontal plane to target the movement patterns under different gravitational overload. For example a shoulder press was

Core Strength A New Way to Improve Mepi Faoagali

Mepi Faoagali and is a Level III qualified coach. Born in Dunedin, New Zealand, he moved to Brisbane, Australia as a child, where he attended Wavell State High School. He was a member of the Queensland Police Service for five years prior to following his dream as a professional rugby union player. He now owns and manages a company that develops sports training aids and systems, and coaches part-time. In the last five years Mepi has taken a keen interest in core strength and conditioning, which has led to his learning and observations.

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brain has to put conscious thought into the movement and it ceases to be an involuntary movement pattern.

Involuntary Movement Patterns – Research and Development

Based on non-clinical trials held over the past two years, evidence indicates that a strong positive relationship exists between involuntary movement pattern improvement and resistance levels less than one kilogram.

Testing Methodology

Without any changes, normal training schedules for athletes included a 30 minute training program per week over a four week period. The exercise program consisted of 15 minutes of vertical (standing) exercises and 15 minutes of horizontal (prone) exercises.

Test subjects were exposed to involuntary movement pattern exercises with overload of 750 grams; the weight was positioned on the forearms to allow wrists and hands to be free and unimpeded. Repetitions of each exercise were kept between three and five; exercises were continually executed until the allotted time of 30 minutes was completed. The fixed variable of 30 minutes was not exceeded.

Exercises were performed at a slow and controlled speed. Maintaining control through was movement primary objective. Pause at apex of the exercise.

Test subjects were at minimum state, national level coached by recognised qualified coaches in competition training cycle. Athletes in this category generally have a higher level of awareness in their changes in performance and are aware of key performance indicators.

Likert, Borg, and Semantic scales were used to record observations, with the following results:

• All test subjects recorded notable, considerable, andsignificant improvement in core strength, technique, and core stability.

• When compared to their existing core strength andconditioning programs the involuntary movement pattern training far exceeded results.

• BorgScaleexertionrating(outoften)forverticalexercisesaveraged at 3.2 and for horizontal (prone) at 6.4.

every muscle and joint contraction, rather, they simply think “walk” and their body responds. These actions are referred to as involuntary movement patterns.

Involuntary movement patterns are: Developed from birth to puberty. They are the building blocks of our daily lives, as the majority of a person’s daily actions are carried out through involuntary movement patterns. All track and field events are at their base level involuntary movement patterns. When they are improved, overall performance improves.

Involuntary Movement Patterns vs Voluntary Movement Patterns

From birth to puberty, humans develop involuntary movement patterns.

Around the age of 12 to 13years, the human body commences the biological change known as puberty. One effect is the increase level of testosterone.

After puberty, during training, muscle mass is developed and voluntary movement patterns are strengthened. Voluntary movement patterns are developed through resistance training, by overload training at the gym e.g. by lifting weights through voluntary movement patterns, muscle mass is developed and voluntary movement patterns improve.

Post-puberty, voluntary movement patterns begin to build and strengthen.

Observation 1: How to Improve Involuntary Movement Patterns

1. The new understanding to improving involuntary movement patterns is that there is a level of resistance or threshold weight, that, when exceeded causes the movement change from involuntary movement patterns to voluntary movement patterns.

2. When the threshold weight is ex ceeded the voluntary movement pattern system is activated and the involuntary movement pattern system is not activated or used, and therefore not strengthened.

The level of resistance must remain under the threshold so normal functional movement patterns can be maintained. When the weight forces deviation from normal movement pattern, the involuntary movement patterns are not active.

Observation 2: Involuntary Movement Pattern Threshold

1. The involuntary movement patterns threshold is approximately one kilogram (+/-100 grams). This varies between individuals, but research indicates that to successfully target involuntary movement patterns the level of resistance or threshold must not exceed one kilogram (+/- 100 grams),.

2. As soon as the added weight exceeds this threshold the human body engages voluntary movement patterns, as the

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The following are some examples of the 20 vertical (standing) exercises:

Vertical exercise example 1: Standing Hand to Opposite Foot:

Vertical exercise example 2: Body Circles:

Vertical exercise example 3: Same Elbow/Knee Taps

Vertical exercise example 3: Same Elbow/Knee Taps

Stand arms extended

Feet wide stance, bend at hips

Stand feet shoulder width apart, hands

on heads

Stand feet shoulder width apart with arms extended. Pelvis rolled back

Feet wide stance, bend at hips

When returning to upright roll pelvis forward

Lift same knee and tap with same elbow. Hold for

1 second if possible

Return to start position

Repeat for other knee/elbow

Return to start position

Reach down in slow controlled motion to

opposite foot

Rotate shoulders and extend arms in

circular motion

Touch foot and return to upright

Continue in circle up and over

Reach down with other hand and tap

opposite foot

Smooth controlled speed

Slow controlled movement

Continue the rotation until reach the start

position

Return to start position

Stop at start position

Examples of 15 horizontal plane exercises:

Horizontal exercise example 1: Side Plane – Elbow/Knee Taps

Start on side plank with arm extended

Bring elbow down side of body and bring knee to touch. Pause

if possible

Return to start position

Start in push up position

Lying stomach with arms and legs at 45°

Lying on back bring elbow to opposite knee – hold 1 second

Lift arm and opposite leg off ground at the same time and

hold for 1 second

Lift and hold opposite arm/leg for 5-10s

Raise alt knee and tap with opp elbow – hold 1 sec

Return to start position

Return to rest position

Extend then tap same knee and elbow – hold one second

Lift other arm and leg off ground at same time and hold for 1

second

Repeat lift and hold other arm/leg, hold for 5-10s

Alternate to other elbow/knee – hold 1 second

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Horizontal exercise example 2: Push-Up Position – Opp Arm/Leg Raise

Horizontal exercise example 3: Lying Arms & Legs 45° Opposite Lift

Horizontal exercise example 4: Elbow to Knee Opposite and Same Tap

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Case Study 1Athlete: Simon Wardhaugh Event: Hammer ThrowStart Date: January 2012Simon, Commonwealth Games representative 2010, commenced the testing program in January 2012. He participated in involuntary movement pattern training for 30 minutes per week over four consecutive weeks.

In the four weeks prior to commencing, Simon noted he had no core strength improvement and no improvement in performance, nor general strength levels.

At the conclusion of the testing period the following subjective observation were made by the athlete.

Strongly agreed core strength improved considerably*. Evidenced by:

1. Overall core strength and stability had improved in core exercises complete.

2. General strength levels in exercises such as the clean, snatch, and squats had all improved, without emphasising training on them.

3. Event specific strength and movements had improved, The technique was more stable and certain positions in the throw had improved.

Strongly agreed technique had improved considerably*. Evidenced by:

1. Positions in the technique were more stable, specifically the positions highlighting core strength.

2. Feedback from the athlete’s coach was that technique had improved and was looking more solid.

3. Distances with heavier hammers improved – these are the hammers that require the most core strength.

Strongly agreed core stability had improved significantly*. Evidenced by:

1. Major improvements in the specific exercises that are performed while doing the exercises.

2. Other general and specific movements that highlight the need for stability had improved, such as throwing, jumping and lifting.

3. Technical movements were easier and more efficient, giving more energy and an ability to put a higher focus on other aspects of the technique. Less conscious focus was required when holding a position, thus meaning the athlete could concentrate on other improvements.

General comments from athlete: Overall I have seen a noticeable improvement in all aspects of my training.

I started this training for something different to try as I was stagnating in other areas of training. Over the four weeks not only have I improved in the exercises, but I have also found that all other aspects of my training have improved as a result.

I did not change any other aspect of my training, other than adding the exercises. I found significant improvements in all general strength exercises such as the squats, cleans, and snatch, as well as seeing dramatic improvements in the movements more specific to my event and the core.

Core strength is crucial to success in the hammer. My technique has improved as result of being more solid and stable in certain positions throughout the technique. Heavy hammers test the core strength more than perhaps any other exercise. My distances with the heavier hammers have seen great improvements, and the level of effort required and ease of achieving the distances has dramatically improved. My coach and I are finding that in training we can now focus on other aspects of the technique, as the core related deficiencies are now taking care of themselves

One concern I had initial was that exercises would interfere with my other training, however that has not been the case. The training has assisted with all aspects of training and in no way hindered by ability to complete other training.

*Semantic scale.

The Borg Scale developed by Prof Gunnar Borg (1982) is a simple method of rating perceived exertion (RPE) and can be used by coaches to gauge an athlete’s level of intensity in training and competition.

http://www.brianmac.co.uk/borgscale.htm

http://en.wikipedia.org/wiki/Borg_scale

http://www2.psychology.su.se/staff/gbg/index.html

Likert and Semantic Scales are used to measure intangible values such as attitudes and feelings.

http://en.wikipedia.org/wiki/Likert_scale

http://en.wikipedia.org/wiki/Semantic_differential