Torso Core Training Site

A Practical Approach to Torso Training Brijesh Patel, CSCS, USAW

“ Balance is key, balance is everything” – Mr. Miyagi (Karate Kid)

What exactly is the Torso? ,[object Object],[object Object],[object Object],[object Object]

The torso is where it’s at! ,[object Object],[object Object],[object Object],[object Object],[object Object]

Traditional Abdominal Training ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

New Thoughts ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

News Abs ,[object Object],[object Object],[object Object],[object Object]

Muscles and their Functions ,[object Object],[object Object],[object Object]

Inner Unit: Transverse Abdominis ,[object Object],[object Object],[object Object],[object Object],[object Object]

Inner Unit: Internal Oblique ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Inner Unit: Multifidus ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Outer Unit: External Oblique ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Outer Unit: Rectus Abdominis ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Outer Unit: Psoas ,[object Object],[object Object],[object Object],[object Object],[object Object]

Outer Unit: Quadratus Lumborum ,[object Object],[object Object],[object Object],[object Object]

Problems with Traditional Abs ,[object Object],[object Object],[object Object],[object Object],[object Object]

Importance of Stability ,[object Object],[object Object],[object Object],[object Object],[object Object]

Training the torso ,[object Object],[object Object],[object Object],[object Object],[object Object]

Torso Movements ,[object Object],[object Object],[object Object],[object Object],[object Object]

Medicine Balls ,[object Object],[object Object],[object Object],[object Object],[object Object]

Medicine Ball Movements ,[object Object],[object Object],[object Object]

Develop Modules ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Implementing Modules ,[object Object],[object Object],[object Object],WC/Hypertrophy emphasis Lift: 15-60 Min Static 1 Recovery: 60-70 Min Trap Series x10 ea Rotator Cuff: 13-15 Min Core 1A Core: 7-13 Min Dynamic Flex 1 Warm up: 0-7 Min PHASE 1- DAY 1 OFF-SEASON Time:

Sample Program ,[object Object],Front Twist 2x10 ea Elbow Obliques 2x1o ea Front Twist 2x10 ea Floor Hypers 2x10x2 sec Front Twist 2x10 ea Elbow Obliques 2x10 ea Seated Chest Pass 2x10 Side Lying Abduction 2x10 ea Overhead Pass 2x10 Draw-In Bridges 2x10x2 sec Seated Chest Pass 2x10 4 Way Elbow Bridge 2x20 sec Throw downs 2x10 Kneeling Draw-In 2x5x10 sec Clean & Jerk 2x10 4 Pt.. Draw In 2x5x10 sec Throw downs 2x10 Lying Draw In 2x5x10 sec MB 1A Core 1C MB 1B Core 1B MB 1A Core 1A Sat Fri Thurs Wed Tues Mon

Sample Program ,[object Object],1 Arm Chest Pass 2x10 ea Diagonal Chops 2x10 ea Rotational Overhead Pass 2x10 ea (1 extra set for non-dom side) Wide Rotations 2x20 1 Arm Chest Pass 2x10 ea Wood Chops 2x10 Side Pass w/ Step 2x10 ea (1 extra set for non-dom side) 1 Leg Feet Bench Oblique 2x7 ea leg + ea side Side Pass w/ Step 2x10 ea (1 extra set for non-dom side) Overhead DB Side Bends 2x10 ea Side Pass w/ Step 2x10 ea (1 extra set for non-dom side) Off Bench Oblique 2x12 ea (arms overhead) 1 Leg Throwdowns 2x10 ea Partner Pushes 2x20 1 Leg Clean & Jerk 2x10 ea 1 Leg Hypers 2x10 ea 1 Leg Throwdowns 2x10 ea Ball Elbow Bridge 2x30 sec ea MB 4A Core 4C MB 4B Core 4B MB 4A Core 4A Sat Fri Thurs Wed Tues Mon

Progressions ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Summary ,[object Object],[object Object],[object Object],[object Object],[object Object]

Torso Core Training Site

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Torso Core Training Site