From Core to Pillar Strength

by Mark Verstegen |  Date Released : 03 Apr 2006

  • Introduction
  • What is the core?
  • Abs and lower back vs. pillar strength
  • Pillar strength – integration of shoulder, torso and hip stability and their interaction with each other
  • Past failures lead to truth
  • Shoulder, hips and torso individual stability – not enough
  • Where does core end and hips and shoulder begin?
  • It’s about human movement
  • Isolation in order to integrate
  • Stability, mobility, strength and elasticity
  • Movement preparation and pillar strength – begins each session
  • Core is power not just stability
  • Mapping out the days of activation series
  • Power generation phase needs periodization
  • Thoracic spine restriction
  • TVA activation – one piece of the puzzle
  • Must be integrate-able
  • Are there any exercises that aren’t pillar strength exercises?
  • Recovery and rejuvination
  • KISS – Keep it short and sweet

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Mark Verstegen

About the author: Mark Verstegen

A nationally-recognized leader and innovator in the world of athletic training, Mark Verstegen is owner and president of Athletes’ Performance, which has set the standard for providing athletes with cutting-edge training based on the latest sports science. Mark and Athletes’ Performance have trained many of the top champions in the world of sports at their state-of-the-art facilities in Arizona and Southern California.

In 2004, Mark authored Core Performance (Rodale Press), which reached the top 25 on Amazon and has sold well over 100,000 copies.  Mark’s widely acclaimed Core Performance system is also available on his web site.

Mark and Athletes’ Performance consult for high performances companies including Adidas, EAS, Gatorade, Keiser, GoFit, Amino Vital, Power Plate, and TIGNUM. Mark serves as the Director of Performance for the NFL Players Association and as an Executive Producer of video-on-demand network Sportskool. He is a regular columnist in Men’s Health Magazine and a sought after industry speaker who regularly presents at the leading conferences in the field.

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