Core Stability & Strength

Who am I and what do I know

Multiple New Zealand and Oceania Powerlifting and Bench Press Champion

Highest World Ranking – 8th in 2005

Powerlifting Coach

Core strength is critical to powerlifting

What is the core?

Core 1 Core 2

Why do you need a stable and strong core?

Position Prevent Injury

Power

Why do you need a stable and strong core?

Posture Protect Spine Planes

Position on the bike

Prevent Injury Power source

Core as a power source

The same with mountain biking. A stable and strong core: (i) ensures good form(ii) delivers power to the

legs(iii) connects the legs to

other parts of the body.

Squat isn’t just about

driving from the

legs

Your form

would be bad if it was

So, you need to

drive from the

core

The Hard Part – Engaging the Core

Hollow or suck in your stomach

Imagine pulling your belly button towards your spine

Fix your lower back to its natural curve

Lock the position

Engage means connect to it and make it work

What do you need to think about when exercising?

Engaging the core – see previous slide

Breathing – maintain breathing while the core is engaged

Target – focus on generating power from your core

Balance – focus on stability and balance as you ride and exercise with an engaged core.

Core Exercises - StaticSide PlanksPlanks

CrunchesHanging Leg Raises

Core Exercises - Dynamic

Weighted Swinging

Side Planks with drop

Standing Band Crunches

Core exercises - Compound

Press Ups Pull Ups Pull Ups variation

Free Squats

Core exercises - Specific

One more important point…

S-T-R-E-T-C-HYou’re young and still growing

Short and inflexible muscles have smaller range of motion and don’t

develop as much power

Long and flexible muscles have greater range of motion and make more power

ProgrammeMonday Wednesday Saturday

Static Planks 2 x 60sec

Side Planks 2 x 30 secs both sides

Choose

Dynamic Weighted swinging

(front, overhead and side)2 x 10-15

Side Planks with drop

2 x 10

Choose

Compound Press Ups 2 x 10-20

Pull Ups 2x 5

Squats 2 x 10-15

Specific Bike 2 x 30 sec

None2 x 30 sec

Bike2 x 1min

Questions