Slides from the intervention at the 'Triathlon World' fair in Brussels on 16th November 2013. This was a 20min lecture to highlight the Functional Training vision about stabilization training for triathletes. If you're interested in knowing more for your own training or if you'd like to organize a practical clinic in your club: info@functionaltraining.be for an offer.

1. Max Icardi
BScH Sports Medicine
University of Glasgow
CORE TRAINING FOR TRIATHLON:
a functional approach

2. WHY ‘CORE TRAINING’ FOR TRIATHLON?
The body roll of swimming is initiated at the core, so that the
legs and shoulders rotate in unison…
An engaged core will transfer the power of your upper body
down to your pedals….
A strong core helps maintain run posture and facilitates
turnover through the hip flexors…
Essentially, you swim, bike, and run
FROM YOUR CORE
© max icardi
WWW.FUNCTIONALTRAINING.NET

3. THE FUNCTIONAL PYRAMID
!!!
© max icardi
!!!
WWW.FUNCTIONALTRAINING.NET

4. THE FUNCTIONAL PYRAMID - TRIATHLON
BUFFER ZONE!
Injury prevention and
necessary to avoid ‘plateau’
FUNCTIONAL SKILLS
Swimming technique,
aerodynamic position on the
bike, running technique...
FUNCTIONAL PERFORMANCE
Aerobic and anaerobic endurance (VO2max,
lactate threshold...), specific strength & power
FUNCTIONAL MOVEMENT
Dynamic stability, flexibility, full range of motion, good
movement control, awareness and good posture. THIS should be
the focus of the training of children and adolescents!!!!
© max icardi
WWW.FUNCTIONALTRAINING.NET

5. STABILITY VS. MOBILITY
Every joint of the human has a primary function:
STABILITY or MOBILITY;
Training all joints in the body the same way is a recipe for pain
and decreased performance. For our triathlon training purposes
here, the hips want to be mobile, the lumbar spine (low back)
wants to be stable and the thoracic spine (upper back) wants to
be mobile.
So, based on this understanding of functional anatomy we can
see that we want to train the midsection to
resist movement, not create it.
Since this is the case we want to avoid exercises that encourage
movement and instead emphasize exercises that resist
movement.
© max icardi
WWW.FUNCTIONALTRAINING.NET

6. CORE ANATOMY
THE SPINE: the spine provides the supporting frame for
the trunk of the body. Attached to this frame is a complex
system of nerves, muscles and ligaments that increase its
strength and stability.
THE OUTER UNIT: Most of us are familiar with the 'six
pack' muscles known as the rectus abdominus, obliques,
laterals.... When we do straight sit ups, they are the
muscles that we are strengthening. When we do sit ups
to the side we strengthen the oblique muscles. Necessary
for CORE POWER, less for CORE STABILIZATION.
THE INNER UNIT: underlying all of this and not visible
to the eye are some very deep muscles which are
largely responsible for your balance, stability, posture,
and core strength. The key component of this musculary
system is a deep abdominal muscle called the
transversus abdominus.
© max icardi
WWW.FUNCTIONALTRAINING.NET

7. CORE ANATOMY - THE INNER UNIT
Diaphragm
Pelvic floor
Transversus abdominus
Multifidus (C3- L5)
+
(Erector Spinae)
(Quadratus Lumborum)
(Thoracolumbar Fascia)
 These muscles are weak and not designed for power.
 They are unique in that they are anticipatory, that is they fire before the onset of
movement, and maintain a low-grade contraction throughout all movement activities.
 They form a stable internal mechanism for the spine and allow the outer unit to move
the body around this stable structure.
© max icardi
WWW.FUNCTIONALTRAINING.NET

8. CORE STABILITY TRAINING
There are three components to stabilization at every location:
The first is the
passive structures
around a joint that
control movement
such as the
ligaments and the
shape of the bone
surfaces.
The second
component is the
muscles that
apply compressive
forces to a joint.
The third
component
involves central
control from the
brain and spinal
cord.
ISOMETRIC exercise has a great value for
stabilization of joints, as long as it’s applied to
the right structures.
© max icardi
WWW.FUNCTIONALTRAINING.NET

9. "THERE'S FIT AND THEN THERE'S TRIATHLON FIT"
The unstable environments of all three events of triathlon require strong core muscles to
counter the terrain and stabilize the body. Core strength is ideally suited to tackle this
job. Traditional fitness machines allow you to bypass core strength and train legs or
arms strength directly, often giving you a false sense of true strength.
© max icardi
WWW.FUNCTIONALTRAINING.NET

10. Interested in personal Functional Training for triathlon
or in a clinic at your triathlon club?
Contact us at info@functionaltraining.be for an offer
© max icardi
WWW.FUNCTIONALTRAINING.NET

11. 6 DECEMBER – INSPIRATIEDAG VOOR SPORTCOACHES
Waar? sporthal de Balsakker, 2275 Lille (B).
Wanneer? vrijdag 6 december van 9.30u tem 16.30u.
Prijs: €90 (€60 voor FT Basic en gratis voor FT trainers)
Met o.a.
•BLACK ROLL workshop (myofascial release)
•Lezing van Sabine Appelmans : ‘van gecoachte tot coach’
•Workshop rond kerntalenten door Serge Haubourdin
•Webinar van Lucy Johnson (UK) over e-marketing
•Masterclass ‘Functional Training for Sports’ door Max Icardi: if
you liked this presentation and want to see some exercises in practice
you don’t want to miss this!
© max icardi
WWW.FUNCTIONALTRAINING.NET