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 Core strength is critical to powerlifting

3. What is the core? Core 1 Core 2

4. Why do you need a stable and strong core? PositionPrevent InjuryPower

5. Why do you need a stable and strong core? PostureProtect SpinePlanes Position on the bikePrevent Injury Power source

6. 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

7. 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

8. 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.

9. Core Exercises - Static Side PlanksPlanks CrunchesHanging Leg Raises

10. Core Exercises - Dynamic Weighted Swinging Side Planks with drop Standing Band Crunches

11. Core exercises - Compound Press UpsPull UpsPull Ups variationFree Squats

12. Core exercises - Specific

13. One more important point… S-T-R-E-T-C-H You’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

14. Programme MondayWednesdaySaturday StaticPlanks 2 x 60sec Side Planks 2 x 30 secs both sides Choose DynamicWeighted swinging (front, overhead and side) 2 x 10-15 Side Planks with drop 2 x 10 Choose CompoundPress Ups 2 x 10-20 Pull Ups 2x 5 Squats 2 x 10-15 SpecificBike 2 x 30 sec None 2 x 30 sec Bike 2 x 1min

15. Questions