Develop total body power with this
Core Muscle Training System...
(Source:Sports Performance Bulletin)
Dear Sports Enthusiast,
No muscle group is more important than the body's ‘core’ muscles. They are the vital foundation for all other movement. The muscles of the torso stabilize the spine and provide a solid foundation for developing dynamic strength in your shoulders, arms and legs.
I am writing to let you know of our exclusive three-part Core Muscle Training System which focuses on developing total body power by working on the abs, torso and core muscles. Published in the leading athletics journal Sports Injury Bulletin, the Core Muscle Training System is designed to give you progression, variety and the kind of challenge that will keep you enthusiastically involved.
The Core Muscle Training System provides a highly effective strength training workout. If you haven’t already begun core training, or you aren’t sure if your current exercises are speedily and safely progressing your core strength and flexibility, you should try this tested program. You make a nominal payment and if it doesn’t work for you, you receive a full refund. You can place your trial order by clicking on any of the links in this message.
You won’t risk a penny and you’ll find the benefits are far-reaching. Join us today!
Best wishes,
Jonathan Pye
Publisher, Sports Injury Bulletin
P.S. Click here to try out this exclusive three-part Core Training System as part of a trial subscription to the renowned Sports Injury Bulletin. We are charging a tiny price of only $9.97 for your 2 months trial with a full money-back guarantee.
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Sports Injury Bulletin
Sports Injury Bulletin provides workouts and exercises for building up the common musculature weaknesses that keep an athlete from maximizing his or her full potential. Identifying and fixing those weaknesses is how Sports Injury Bulletin achieved its pre-eminent statues among the sports fraternity.
The results of our advice are often astonishing, which is why SIB is subscribed to by Olympic level athletes, coaches and leading establishments such as Manchester United Football Club, The London Spine Clinic, US Olympic Committee, Commando Training Centre, The College of Traditional Acupuncture and the Ministry of Defence Medical Library.
The three-part feature on core training with give you a perfect introduction to the systematic and effective way we approach training.
The benefits of core training
The significant benefits of core training follow through to whatever you are involved in, because the area around your trunk and pelvis is where your centre of gravity is located. A strong core gives you:
Better posture
More control
Improved, more powerful performance
Injury prevention and rehabilitation
Increased protection and "bracing" for your back
A more stable centre of gravity
A more stable platform for sports movements
When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine and help transmit increased power and performance for just about any activity.
A weak core makes you susceptible to lower back pain, poor posture and a whole host of muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury -- and this discovery is why core training has become so popular among elite athletes.
Click here to place your trial order, or read on to learn more about the Core Muscle Training System. Your first installment ready for downloading now.
How the Core Muscle Training System works from the inside out
The Core Muscle Training System has been tested on athletes at all levels and is now available for you to try out. Once into the program, you’ll find you are transmitting increased power into each movement with less effort, giving an exponential boost to your performance.
Other benefits include a toned torso and abs and a healthy and flexible lower back. Your lower ab muscles are drawn in towards the spine to help you sit up straight, improving your posture.
Core training is an intelligent training structure, because it strengthens weak muscles and imbalances from the inside out.
Endorsed by medical experts, coaches and physios
Sports medics, physiotherapists and strength and conditioning coaches recommend athletes perform regular core stability or trunk strength exercises for a very good reason: strengthening your prime movers brings more benefits than almost any other exercise both in your sporting movements and in your daily life.
Core stability exercises boost performance by building up weak areas and help to avoid a variety of injuries, especially those involving the back, groin, hamstrings and knee.
So why don’t we see more athletes doing core training? The reason most athletes skimp on this vital part bit of their workout is because the benefits are simply overlooked. There are also a number of points where guidance is needed.
Core stability training, while bestowing considerable performance advantages to most athletes, must be approached in the right way: there are a number of common pitfalls to avoid which you will need to know about before you start.
Click here to place your trial order, or read on to learn more about the Core Muscle Training System. Your first installment ready for downloading now.
The questions you need to ask about core training, and the pitfalls to avoid
With the advent of Pilates and other core muscle exercise programs the far-reaching benefits of this kind of training has become well known. But there are some crucial questions you need to ask before embarking on your training - and some common pitfalls to avoid.
Within the repertoire of ’core stability‘ there is a large range of exercises. Which ones should you start with? How and when should you progress to the next level? What exercises should beginners avoid? And what is the major reason so many athletes and sports people fail to include a comprehensive core training program within their regular workouts?
”Teach an athlete a new core exercise and they will find it difficult, simply because it’s a new stimulus. Progression and variety are key to success."
That quote comes from the creator of the Core Muscle Training System, Raphael Brandon. As always with our key contributors, he makes good sense. What’s the point of taking delivery of a wide-ranging and effective exercise program if the athlete (that’s you) doesn’t take full advantage of it? The truth is, many workouts take up too much time, the results take too long to come through and the athlete gets bored! We explain below how Core Muscle Training System deals with that dilemma.
Athletes tend to have a list of three to five ‘core stability’ exercises targeting various muscles or positions that they are required to perform regularly each week. Whilst this ‘prehabilative’ strategy is well intentioned, it has two limitations:
Behavioural: core stability exercises can quite quickly become ‘bore stability’! It takes self-discipline to do 20-30 minutes of the same exercises three or more times a week over a long period. As you will read, adherence to the program is an issue we tackle at the outset
Physiological: the principles of specificity and progression apply to core work in the same way as they do to any other body training. It is quite common for an athlete to perform the same core routine over a long period and get very good at four or five movements or ‘holds’. But teach the same athlete a new core exercise and they will find it difficult. We explain why this is and how progression and variety are key to optimizing benefits of the strengthening program
Click here to place your trial order, or read on to learn more about the Core Muscle Training System. Your first installment ready for downloading now.
Maximizing the muscle groups you train
The scheme of core training menus, as published in Sports Injury Bulletin, provides a system where an athlete can follow a prophylactic or rehabilitative core stability and strengthening program using a wide variety of movements.
The secret is a rotation training system based on off-the-shelf “menus”, which enable the athlete to face new challenges each week, while ensuring they are covering the necessary ground in every workout. The system also allows for progression, a cardinal principle of any successful long-term exercise regime.
This unique system offers a challenging program, covering all the trunk and pelvic muscles. It contains exercises for all athletes, running from basic recruitment to very advanced strength movements.
The training system contains 10 exercise menus, each menu using a single piece of training apparatus. A menu contains four to eight exercises, which between them target most trunk and pelvic muscles. Some of the exercises involve resistance, some bodyweight, some are simply about recruitment.
Within the menu, the difficulty of exercises varies, and some menus are very advanced.
Click here to place your trial order, or read on to learn more about the Core Muscle Training System. Your first installment ready for downloading now.
How to use the program
Simply select the most relevant menus to be used in rotation. Thus, if you are using eight menus and doing four units of core training per week, over the course of a fortnight you will perform each menu once.
This will ensure you work all the muscles in a variety of ways, using different pieces of equipment.
The suitability of the exercises chosen will vary according to the therapeutic needs of each individual. There are three major groups:
Those focusing on the recruitment of the small deep-lying stabilizing muscles, transverses abdominis and multifidus, often taken from clinical Pilates
Static bodyweight exercises focusing on developing stability and/or strength endurance in certain postures, and requiring co-contraction of the small stabilizer and larger mobilize muscles, such as the popular ‘plank’ exercise
Traditional dynamic strength exercises for the prime movers of the trunk, often performed on the floor or Swiss ball.
You’ll find Raphael Brandon’s three-part trunk strengthening regime* is designed to sustain challenge and beat boredom. Each technique is fully explained with diagrams.
*The effectiveness of exercises contained in the program has been established by research conducted and published by McGill S (2002) Low Back Disorders Human Kinetics; Behm DG et al (2005) Journal of Strength and Conditioning Research; Konrad P et al (2001) Journal of Athletic Training; Leetun DT et al (2004) Medicine and Science in Sport and Exercise
Click here to place your trial order, or read on to learn more about the Core Muscle Training System. Your first installment ready for downloading now.
Menu 1: floor static
The aim of Menu I is to develop a basic level of lumbar and pelvic stability working front, rear and side muscles of the trunk. It can also be used as a maintenance dose of training for intermediate to advanced level athletes. Here are the exercises:
The first exercise requires good abdominal strength and co-contraction of the abdominal wall musculature to hold the lumber spine and pelvis in correct alignment. Muscles targeted are:
Rectus abdominis
Abdominal wall (TvA/internal obliques)
This is a safe and effective exercise for the obliques and quadratus lumborum (a key lumbar stabilizing muscle). Recent research also shows this to be an excellent exercise for the lower abdominal muscles. The level is basic to intermediate, and the muscles targeted are:
Obliques (internal and external)
Quadratus lumborum
Transversus abdominis
Research suggests this is more a low back than gluteal exercise. However, it is a good way to teach athletes to recruit the gluteals in the ‘inner range’ position. The level is basic, and the muscles targeted are:
Gluteus maximus
Erector spinae/multifidus
A safe and effective exercise for the lumbar and thoracic portions of the erector spinae muscle, this exercise also requires co-contraction of the abdominal wall muscles to stabilize the pelvis. The level is basic to intermediate and the muscles targeted are:
Thoracic and lumbar portions of erector spinae
Click here to place your trial order, or read on to learn more about the Core Muscle Training System. Your first installment ready for downloading now.
Menu 2: floor, dynamic
This menu develops a good level of strength endurance in the major trunk muscles. Overall the level of these exercises is intermediate to advanced:
The first exercise requires a strong static contraction of the abdominals to stabilize the lumbar spine against the load of the legs. It also requires good active range of motion of the hamstrings. The level is intermediate to advanced and the muscles targeted are:0
Rectus abdominis
Abdominal wall (TvA/internal obliques)
Hip flexors
If the back cannot be stabilized during this movement, the exercise is too advanced and more static transversus stability control work will be needed first.
This is a good exercise for both the obliques and the abdominals. The level is intermediate and the muscles targeted are:
Rectus abdominis
Obliques
This is an isolation exercise for gluteus medius. Strength in this muscle group has been shown to be useful in preventing lower-limb injuries in female athletes. The level is basic and the muscles targeted are:
Gluteus maximus
An advanced active mobility exercise working the obliques and trunk rotation. The level is advanced and the muscles targeted are:
Rectus abdominis
Obliques
Click here to place your trial order, or read on to learn more about the Core Muscle Training System. Your first installment ready for downloading now.
What you receive in parts 2 and 3 of the program
Once you experience the benefits of the first part of the program, you can then decide if you wish to continue your subscription to Sports Injury Bulletin and collect parts 2 and 3 of the Core Muscle Training System (remember, the Core Muscle Training System is just one of the workouts featured in Sports Injury Bulletin. Whatever your sport or activity you’ll find it covered).
Here’s what parts 2 and 3 contain:
Menu 3: Swiss ball, static:
The four exercises in this routine challenge the athlete’s ability to hold good posture and pelvic alignment against both bodyweight and the instability of the Swiss ball. The positions of the holds are similar to the static floor exercises in Menu 1, except they are performed on the ball.
Research shows that the performance of core exercises upon the labile surface of the Swiss ball can increase the levels of trunk muscle activation; so this menu is a progression from floor-based work.
Menu 4: Swiss ball, dynamic:
These exercises are challenging to trunk strength. The use of the Swiss ball both increases the difficulty because of the instability, and allows you to work through useful ranges of movement. This menu targets the front, back and side of the trunk musculature at intermediate to advanced level.
Menu 5: Pulley machine, kneeling
Menus 6: Pulley machine, standing
Menus 5 and 6 work with the weighted pulley machine, and menus 7 and 8 use weighted ‘medicine’ balls.
All menus incorporate the need to work dynamically through the body's natural "sling" systems in order to maximise functional stability in particular in relation to rotational or torque forces. Many sporting actions require strong rotational stability both to enhance performance and guard against injury. In part 4 we wind up the series with 2 super-advanced strength building menus.
Click here to place your trial order, or read on to learn more about the Core Muscle Training System. Your first installment ready for downloading now.
The benefits of subscribing to Sports Injury Bulletin
Sports Injury Bulletin is published 10 times a year and is read for its comprehensive research into the causes of injury and the illustrated ‘prehabilitatation’ exercises carried in each issue.
While many self-coached athletes make the mistake of waiting until they are injured to take corrective action, our writers, all world-class trainers and therapists, explain how to identify and build up your weak points to free you from whatever is holding you back you’re your maximal competitive ability.
The workouts and guidance we publish is often exclusive and not available in bookshops, libraries, newsagents or fitness centres. There is no other publication with our special brand of advice, and we hope, following your trial subscription, you will continue as a subscriber with all the privileges full membership brings.
For those who respond to this email today we are offering a trial subscription to Sports Injury Bulletin for just US$9.97, together will all the other benefits listed.
When you click through and complete the form on the secure site, you are making a provisional order only. You pay just $9.97 for your trial, which is fully refundable if you decide to cancel.
Your order is fully guaranteed.
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Michelle Chapman, Sports coach - CSP, FACA, IIHHT, IIST, UK
As a trial subscriber you receive this 9-part pack worth US $119 for just US $9.97
Our exclusive Core Muscle Programme
A 2-month trial subscription to Sports Injury Bulletin
8-week Proprioceptive Training Program inside our special report from Sports Injury Bulletin worth $34
Special Report: 'How to Recover from the Most Common Injuries' worth $17
'Back Pain' special issue worth $17
Three back issues of Sports Injury Bulletin worth $51
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Publisher, Sports Injury Bulletin
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