who am i and what do i know multiple new zealand and oceania powerlifting and bench press champion...
TRANSCRIPT
![Page 1: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/1.jpg)
Core Stability & Strength
![Page 2: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/2.jpg)
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
![Page 3: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/3.jpg)
What is the core?
Core 1 Core 2
![Page 4: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/4.jpg)
Why do you need a stable and strong core?
Position Prevent Injury
Power
![Page 5: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/5.jpg)
Why do you need a stable and strong core?
Posture Protect Spine Planes
Position on the bike
Prevent Injury Power source
![Page 6: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/6.jpg)
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
![Page 7: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/7.jpg)
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
![Page 8: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/8.jpg)
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.
![Page 9: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/9.jpg)
Core Exercises - StaticSide PlanksPlanks
CrunchesHanging Leg Raises
![Page 10: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/10.jpg)
Core Exercises - Dynamic
Weighted Swinging
Side Planks with drop
Standing Band Crunches
![Page 11: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/11.jpg)
Core exercises - Compound
Press Ups Pull Ups Pull Ups variation
Free Squats
![Page 12: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/12.jpg)
Core exercises - Specific
![Page 13: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/13.jpg)
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
![Page 14: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/14.jpg)
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
![Page 15: Who am I and what do I know Multiple New Zealand and Oceania Powerlifting and Bench Press Champion Highest World Ranking – 8 th in 2005 Powerlifting Coach](https://reader035.vdocuments.us/reader035/viewer/2022070411/56649f2c5503460f94c47aaa/html5/thumbnails/15.jpg)
Questions