4.FBS Power Core

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.
http://www.dieselsc.com
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Jim Smith, CSCS
Copyright 2012, All Rights Reserved.
Diesel Strength, LLC.
All rights reserved. No part of this special report e-book may be

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Freak Basketball Strength
Dominate the Paint: Boost Your Brawn Without the Bulk
Copyright 2012, All Rights Reserved.
Diesel Strength, LLC.
Published in the United States by:

Diesel Strength, LLC
P.O. Box 806, Wyalusing, PA 18853
Tel: 607.857.8997
Email:
smitty.diesel@gmail.com
Websites:
www.dieselsc.com
Author: Jim Smith, CSCS

Manufactured in the United States
1st Edition: September 2012

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All rights reserved. No part of this ebook may be reproduced or transmitted in
any form or by any means, electronic or mechanical, including photocopying,
recording, or by any information storage and retrieval system, without the
expressed written permission from Jim Smith. Fines start at $150,000 and
include a possible prison sentence upon conviction.

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Disclaimer:
You must get your physicians approval before beginning this exercise program.
These recommendations are not medical guidelines but are for educational
purposes only. You must consult your physician prior to starting this program or
if you have any medical condition or injury that contraindicates physical activity.
This program is designed for healthy individuals 18 years and older only.
The information in this manual is meant to supplement, not replace, proper

exercise training. All forms of exercise pose some inherent risks. The editors and
publishers advise readers to take full responsibility for their safety and know their
limits. Before practicing the exercises in this manual, be sure that your
equipment is well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness. The exercises and dietary programs in
this book are not intended as a substitute for any exercise routine or treatment
or dietary regimen that may have been prescribed by your physician.
See your physician before starting any exercise or nutrition program. If you are
taking any medications, you must talk to your physician before starting any
exercise program, including Freak Basketball Strength. If you experience any
lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.
Dont perform any exercise unless you have been shown the proper technique by
a certified personal trainer or certified strength and conditioning specialist.
Always ask for instruction and assistance when lifting. Dont perform any
exercise without proper instruction. Always do a warm-up prior to strength
training and interval training.

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You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if
you are over 30 years old. Please discuss all nutritional changes with your
physician or a registered dietician. If your physician recommends that you dont
use Freak Basketball Strength, please follow your doctors orders.
Copyright 2012, All Rights Reserved. Diesel Strength, LLC.
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(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)
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Table of Contents
Dedication ........................................................................................................................... 8
Preface ................................................................................................................................. 9
SECTION I: THE INTRODUCTION
Introduction ....................................................................................................................... 11
Benefits of Comprehensive Core Strategies .................................................................. 13
Quick Definitions................................................................................................................ 14
Intra-abdominal Pressure ................................................................................................. 15
Core Anatomy................................................................................................................... 18
Integration / Progression .................................................................................................. 20
Criteria for Core Strength ................................................................................................. 22
SECTION II: THE PROGRAMS
Program Strategies............................................................................................................ 26
SECTION III: THE EXERCISE INDEX
THE BASIC SERIES

Level 1 Basic Exercises ................................................................................................... 29
THE ADVANCED SERIES

Level 2 Advanced Exercises ......................................................................................... 37
THE ELITE SERIES

Level 3 Elite Exercises ..................................................................................................... 45
SECTION IV: THE CONCLUSION
Conclusion ......................................................................................................................... 61
Other Diesel Products ....................................................................................................... 62
References ......................................................................................................................... 63

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People do not lack strength, they lack will.
- Victor Hugo

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Freak Strength
Power Core
The Introduction

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Freak Strength Power Core
When you see an athlete, the first thing you
notice is that they are typically ripped to
shreds. Their strength training along with
their sports (SPP) preparation, keeps them
at pretty low body fat levels.
But an athletes abdominals arent just for

aesthetics, they are functional as well.
Developing the core, or the musculature

surrounding the torso, hips and pelvis,
anterior and posterior, is essential for all
athletes. In fact, it is the elite athletes who
are the ones able to utilize this strength to
excel in their respective sporting endeavors.
But if we understand what exercises provide us with real abdominal

and torso strength, then we can achieve the benefits that, up to this
point, some athletes have been able to obtain. I say some athletes,
because only a limited number of athletes (or their trainers)
understand how to build functional core strength.
When preparing an athlete for the demands

of their sport, it becomes necessary to
analyze the physiological and metabolic
demands of that sport. Then, an
assessment must be done of the athlete to
determine what gaps can be identified.
These gaps would be
the difference between
what the sport
demands and the
athletes state of
preparation according to these demands. Not
strong enough, not fast enough or not conditioned
enough are just some of the most common issues
when assessments are made. For this manual,
we will focus on getting our athletes stronger,
specifically, developing an elite level of torso
strength and stability - which, as you will see, has

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many important benefits.
Recently, the strength and conditioning community has documented

and detailed the role of the core. Not only is the core musculature
important for strength of movement but it is also important to stabilize
and protect the spine and pelvic floor by remaining rigid during the
engagement of complex, loaded or unloaded movements.
Strength of movement means strength of torso movement patterns,

i.e. flexion, extension, rotation, chaos or no movement at all.
For all athletics, the core musculature is taxed in all movement

patterns AND many more. Sports are not patterned, they are random
and the athletes reaction to these random stimuli is also random, and
by logic cannot be predicted. That is why we must train in all of these
movement patterns, in addition to, training in a random (or chaotic)
environment. Athletes who can meet and overcome this demand, will
not only be able to absorb impact forces, but also generate them, even
late in the game.
Benefits of Comprehensive Core Strategies

In general the core musculature is not only responsible for all
movement, it is also responsible for protecting the neck, shoulders,
spine, hips and pelvis from injury. Specifically for athletes, the role of
the core musculature becomes much more complex. An athletes
core strength requires them to:
create and absorb impact forces

efficiently transfer, accelerate, decelerate and stabilize powerful
ground forces
maintain positioning and spatial awareness
regulate breathing under heavy duress and fatigue
build high levels of muscular endurance and power potential
promoting co-contraction
protect the lumbo-pelvic-hip-complex or LPHC
improving reaction and reactive abilities
improving balance, agility and coordination
A more general overview of the benefits of a comprehensive torso

training strategy for those interested in getting stronger and meeting
their strength goals:

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improving static and dynamic posture
improving and creating stability and bracing proficiency
protection of the neck, shoulders, spine, hips, and pelvic floor
during loaded and unloaded complex/compound movements
improving the integrity and distribution of forces across the
kinetic chain
maintaining sufficient rigidity of the torso during compound,
ground based movements
engaging and preventing movements specific to the muscle
actions of involved muscle groups, i.e. elimination of
compensation patterns and motor unit recruitment dysfunction
improving the ability to absorb impact or non-functional
deviations of the pelvis or spine during high force movements
improving the ability to generate, transfer, or dissipate forces (if
engaged kinetic segments are immobile, hypermobile or weak
dependent upon their specific requirements)
maintain patterning and positioning under fatigue
regulation of breathing
Quick Definitions
Before moving forward we must identify the difference between
general and general specific (GPP) strength training and skills (SPP)
training.
Special Physical Preparation or SPP
If the athlete is performing the actual sport in practice or during a skill day, they are
performing SPP. Isolation or segmenting sport skills can also be considered SPP, if
the movement is similar in duration, intensity, speed, direction and mechanics. For
example, hitting the heavy bag (isolation) for a boxer is considered SPP but it is not
the same as sparring or fighting (integration.)
Excerpted from the Chaos Training Manual

Smith, 2007
General Physical Preparation or GPP
GPP is a means to increase the athletes work capacity or conditioning, target and
eliminate weaknesses, improve restoration by decreasing the effects of DOMS
(delayed onset of muscle soreness.)

Smith, 2007

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Even though your SPP training requires and develops a high level of
specific torso strength and stability, a more focused, general approach
can be undertaken to further enhance an athletes abilities.
The simplest definitions would describe SPP as the actual sport (or the
isolated skills of the sport) being engaged and everything else would
be considered GPP, i.e. strength training, conditioning, etc.
Bracing
We know that forcibly pushing our abdominals outward will create

muscular tension and a bracing effect that, along with proper
breathing techniques, can create the stability and intra-abdominal
pressure to safety engage or protect against all movements.
What is intra-abdominal pressure?
Intra-abdominal pressure is when the inhalation is initiated with

powerful diaphragmatic breathing and the pressurizing of the
abdominal cavity occurs. The coordinating activation of the inner core
consists of harnessing the diaphragm, pelvic floor, transverse
abdominis and multifidus to initiate stability and bracing prior to
engaging in movement.
Intra-abdominal pressure

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Intra-abdominal pressure as shown in the shaded area above, along
with the engagement of the torso stabilizers (see Core Anatomy in the
next section below) coordinate to stiffen and stabilize the torso under
load.
Lets discuss a quick bracing example.
How can we instill bracing proficiency for our athletes outside of the
typical verbal cues of Abs out! or Push out against the belt!?
One quick and easy way to teach an athlete how to brace is the
utilization of an elastic band with compound movements. In the
example below, the athlete is performing rack pulls. To ensure proper
bracing mechanics an elastic band is tightly cinched around their
abdominals. Throughout the duration of the exercise the athlete will
try to keep tension on the band and stretch it as far a possible. If the
band becomes slack during the movement, verbal cues will be given to
the athlete to re-engage bracing.
Banded Bracing Drill
The lifter has elastic band cinched around their abdomen. Before
initiating movement the lifter will create intra-abdominal pressure with
patterned breathing and bracing mechanics to initiate a stretch in the
band.
The band should remain stretched outward in all directions throughout

the execution of the exercise.
Lets look at what musculature makes up the core and is involved in

bracing or engaging movement. The core musculature is comprised
not only of the abdominals, but the posterior chain as well. The
posterior chain is detailed in the AMD main manual, in the lower body
exercise section.

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Core Anatomy
The Bodies Core and Surrounding Muscles, Darkin
Image References 1, 2, 3

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Number Muscle(s) Group Action*
1 Quadratus Lomborum Lateral Trunk Flexion

2 Erector Spinae - Trunk / Neck Extension
iliocastalis , longissimus, Lumbar Stabilization
spinalis Resists Trunk Flexion
3 Rectus Abdominis* Anti-Rotator
Trunk Flexion
Resists Trunk Flexion
*lateral tendons wrap around to create stability
and anchor to thoracic lumbar fascia (TLF, 5
above) to provide a natural belt (Porterfield and
DeRosa, 1198) (3) and protect the LPHC
4 Lattissimus Dorsi* Shoulder Extension
Shoulder Horizontal Adduction
Shoulder Internal Rotation
*the orientation of the thoracic lumbar fascia or

TLF (5 above) engages the lattisimus dorsi
duration movements, torque resisted (anti-
movements) of the trunk
6 Internal Obliques Same Side Rotation - ipsilateral
Trunk Flexion
Increased Intra-Abdominal Pressure
6 External Obliques Lateral Trunk Flexion
Opposite Side Rotation
Posterior Tilt
7 Transverse Abdominis Abdominal Hollowing
8 Multifidus Segmental Spine Proprioception, Stabilization,
Extension, Rotation and Lateral Flexion
9 Hip (Iliopsoas) Complex Hip Flexion
iliacus, psoas major, psoas Hip Lateral Rotation
minor Lateral Rotation of Lumbar Spine
Lumbar Extension
10 Tensor Fascia Latae Hip Flexion
Hip Abduction
Hip Internal Rotation
Hip Transverse Adduction
11 Rectus Femoris Hip Flexion
Knee Extension
12 Gluteals maximus, Hip Extension
medius, minimus Hip Abduction
Hip External Rotation
Decelerates Hip Flexion
Decelerates Hip Adduction
Decelerates Hip Internal Rotation
Publication References 1, 2, 3, 4, 5, 6, 7
Website References 8
Special Thanks to Mike Robertson MA, CSCS
*Special Note: The muscle actions detail open-chained, concentric only movements. The intermuscular
coordination between multiple muscle groups specific to movement, show these same muscle groups
responsible for deceleration, absorption and resisting movement.

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17
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Criteria for Core Strength
For many novice trainers, their idea of true core strength lies in the
base of our model below, the strength of stability or anti-movement
patterns. They believe that building strength in the standard
movement patterns executed in the gym setting is enough to ensure
the athlete or lifter can increase their potential to generate power in a
sporting event or real world setting.
Unfortunately, that is not the case. The model below demonstrates

what it takes to develop true core strength. As you will see, strength
of movement patterns is only one important aspect, not the only
aspect.
Execution
In Sport
Execution of SPP
Strength of Chaos
Movements
Strength of Reverse Movements
Strength of Movement Patterns
Strength of Anti-Movement Patterns
Criteria for Core Strength Model

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Level 1
Strength of Anti-Movements
Anti-movements such as bridging, planks or Core Statics are required for the safe
execution of real-world or compound movements. They enhance the athletes ability
to transfer forces, absorb impact and the execute sport specific movements. This
rigidity of the torso is also required to prevent injuries by protecting the spine, hips
and pelvic floor during loaded movements.
Level 2
Strength of Movement Patterns
We will define the articulations of the trunk and torso as:
Anterior
o Hip Flexion Torso Loaded
o Hip Flexion Trunk Loaded
o Rotation Horizontal, Transverse (L R, F B)
o Lateral Flexion
o Anti-movements or Statics
o Deceleration of Hip Extension
o Chaos Movements
Posterior
o Hip Extension Torso Loaded
o Hip Extension Trunk Loaded
o Contralateral Rotation
o Anti-movements or Statics
o Deceleration of Hip Flexion
o Chaos Movements
Isolated abdominal strength training movements performed in the gym setting, such
as crunches, leg lifts, cable woodchoppers and saxon side bends would fit into this
category.
Level 3
Strength of Reverse Movements
By training the reverse movement patterns executed in an optimal gym setting or
during a repetitive sport specific or SPP movement, an increased power potential can
be targeted. By improving the integrity and functioning of the musculature
responsible for deceleration, we inhibit the GTO (golgi tension organ), improve
absorption abilities, create a balance and subsequently improve the potential power
the athlete or lifter can generate for all movements.

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Level 4
Strength of Chaos
Expanded on in great detail in Chaos Training, random stimuli introduced in a skills
or strength training session will improve the athletes reactivity and cognitive abilities
to execute without hesitation. Sandbag Rippers and Zercher Walks are two
examples of chaotic core training means and are demonstrated in the exercise index
below.
Level 5
Execution of SPP
Verkhoshansky's Principle of Dynamic Correspondence provides us with the criteria
for determining how specific to the actual sport a movement or exercise is. If a
means is executed in the same direction and plane of movement, with the same
speed, for the same duration, with the same intensity and so onthe more specific it
is to the actual sport. James Smith details this further in his Classification of Means
article and shows you how to categorize exercises as general, general specific and
specific (typically referred to as SPP).
SPP or Specialized Physical Preparedness can further be categorized as isolated and

integrated means. An example for a fighter would categorize isolated SPP as heavy
bag work and integrated SPP as engaging in sparring in the ring or cage.
Performing SPP and engaging in an actual sport competition (Level 6) is the
demonstration of the core strength developed in training.
Level 6
Execution in Sport
This is the real reason we are here, to improve performance. The athlete is required
to demonstrate the strength and proficiency they have developed in training on the
field, in the ring or in the weight room. If everything was done correctly, by
analyzing the sport and the athletes weaknesses and strengths, then they will be
able to execute to the best of their ability. If the athletes core strength training
strategies incorporate these six criteria, complimented with periodically engaging in
the actual sport or SPP, then you can be assured that they have been comprehensive
in their preparation.

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Freak Strength
Power Core
The Programs

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Freak Strength Power Core Programs
Strategies
Freak Strength Power Core exercises will be integrated into your

comprehensive muscle building AMD 2.0 system. Our torso training
movements will be done after our primary and supplemental exercises.
In each AMD 2.0 workout, you'll see a holding place for the core
strength movement(s).
Freak Strength Power Core exercises are divided into 3 categories;

basic, advanced and elite. Pick any exercise(s) dependent upon your
current strength level. The goal is to progress from basic to advanced
and then to elite, but you can pick any combination of exercises from
all levels.
Categories
The exercises in Freak Strength Power Core are categorized into 3

levels:
Level 1: Basic
This level contains exercises for new lifters, those trying to re-establish
a foundation of strength, stability and neutral posture after a layoff or
trying to come back from an injury.
Level 2: Advanced
In this level, the lifter advances from the basic exercises, to exercises
where tension is more constant and intense. We begin to overload the
musculature that engages movement, supports and stabilizes the torso.
Level 3: Elite
In this level, the movements get more varied and the lifter has to
demonstrate a high level of core strength, coordination and bracing
proficiency.

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Freak Strength
Power Core
Exercise Index

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Freak Strength
Power Core
Basic Exercises
LEVEL 1

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Planks
Planks are the most recognized static exercise for strengthening the
torso stabilizers. Engaging the core, posterior chain and held for time,
planks can be overloaded with external resistance that is added to the
lifter around their mid to upper back. The lifter should create a hard
contraction in their abdominals, glutes and hamstrings to remain rigid
with a neutral posture - imagine a dowel rod connecting the back of
the head, the upper back and the sacrum. Planks are typically held for
time.

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Side Planks
Side planks strengthen the torso in the front plane and resist lateral
hip flexion by engaging the quadratus lomborum, lats, torso stabilizers
and the entire posterior chain. Side planks provide us the opportunity
to practice and set neutral posture of the pelvis, spine and shoulders -
because the legs, hips, back, shoulders and head should be in a
straight line. Coordination between breathing and bracing can be
established by providing audible cues to the lifter that they have to
respond to or by bouncing a tennis ball that they have to catch.
Side Planks - Level 1 Side Planks - Level 2
Side Planks - Level 3 Side Planks - Level 4

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Glute Bridges
Activating the glutes is critical is restoring neutral pelvic alignment.
And having a neutral pelvic will help us achieve optimal strength and
movement - especially when performing loaded exercises like squats
and deadlifts. Focus on the contraction and not the degree of hip
extension during the movement.
Glute Bridges
Hip ABducted / Externally Rotated
With this glute bridge variation, we are strengthening the glutes in a
different plane of motion. The glutes are not only responsible for hip
extension, but also external rotation and abduction of the hip.

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Hip Thrusts
Hip thrusts are only of the best ways to strengthen the glutes and
hamstrings. They can be overloaded with a plate placed at the waist
or with a barbell placed across the hips
Hip Thrusts
Hip ABducted / Externally Rotated
With this hip thrust variation, we are strengthening the glutes in a
different plane of motion. The glutes are not only responsible for hip
extension, but also external rotation and abduction of the hip.

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45 Degree Back Raises
Back raises are a great way to strengthen the spinal erectors, glutes
and hamstrings. They can be overloaded with a plate held at the chest
or a barbell held in a zercher hold.
Kettlebell Swings
Kettlebells develop power endurance and train explosive hip extension.
The movement of the kettlebell should come from the "snap" of the
hips and not from pulling up with the arms. Do not let the dynamic
nature of the exercise force your torso out of a fixed and neutral
posture.

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Single-Leg Romanian Deadlifts
Single-leg Romanian deadlifts are a great way to strengthen the glutes
and add more stability at the hip. Life happens with a stable torso and
pendulous movements or the arms and legs. This movement
strengthens those patterns.
Ab Wheel Rollouts
One of the most intense anti-extension movements, roll-outs force you
to brace and create massive amounts of tension in the lats, while
movement occurs at the hip. Because movement is occurring in the
upper and lower extremities and bracing is occurring across the torso,
this exercise is considered an integrated core movement.

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Ab Slide Outs
Slide outs are the same movements as roll-outs, but they are
performed with furniture sliders. The added friction of the slider on
the ground (various surfaces provide different levels of resistance),
increases the difficulty of the movement.
Straight Leg Sit-ups

This exercise develops powerful hip flexors because sit-up portion of
the movement has to e done dynamically. There are many different
variations you can perform including holding the weight overhead or
anchoring the feet under something solid.

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Freak Strength
Power Core
Advanced Exercises
LEVEL 2

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Planks On a Swiss Ball
As we move into Level 2 exercises, we will begin to introduce dynamic
movements. These types of exercises will create more real-world
adaptations and require the lifter to be more engaged in the
movement. The lifter will hold the locked position for a certain amount
of time and you'll notice more vibration will be introduced as fatigue
sets in.
Planks on Swiss Ball (on Elbows)
Planks on Swiss Ball (Arms Locked)

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Decline Push-ups
Many lifters don't realize that push-up variations are a core strength
(plank) movement integrated with an upper body strength training
movement pattern. They teach the lifter to brace their entire body
and coordinate the tension of the posterior and anterior musculature,
along with, strengthening the chest, triceps and shoulders.
Decline Push-ups
Decline Push-ups (One Foot Elevated)
Spiderman Decline Push-ups

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Stir the Pot
Popularized by Stuart McGill, Stir the Pot is a dynamic plank variation
performed on a Swiss ball. The lifter will setup on their elbows and
make small circles, clockwise and counter-clockwise, while bracing on
top of the Swiss ball. Adding agitation or perturbation is a great way
to further enhance torso stability and bracing.
Swiss Ball Mountain Climbers

The lifter will setup on top of a Swiss ball either on their elbows or
their hands and perform mountain climbers. The goal is to prevent
side-to-side movement and keep the torso in neutral.

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Swiss Ball Rollouts
Starting in a tall kneeling position, the lifter will lean forward and rest
their forearms on the side of the Swiss Ball. Before they roll outward,
the lifter will take a diaphragmatic breath, brace their torso and extend
outward keeping tension on the lats, until their arms are in the same
plane as their torso. Pulling downward with the arms, the lifter will
move back to the starting position.
Pike Ups on Swiss Ball

The lifter will start the movement in a push-up position with their shins
resting on top of a Swiss Ball. A powerful hip flexion movement will
raise their hips upward until their feet are on top of the ball. Control
the descent back to the starting position and repeat for repetitions.

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Supermans into Pike Ups
This movement is truly an integrated exercise and there are very few
movements that reinforce the importance of the lats for stabilizing the
torso. The lifter will setup as if they are performing a typical Swiss
Ball Pike-up, but the start of the movement will move them out of the
push-up position and into more shoulder flexion. This subtle change is
very important for engaging the lats to a much greater extent.

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Alternating Dumbbell Rows
The starting position of the this movement isometrically engages the
entire posterior chain including the hamstrings, glutes, spinal erectors
and upper back. This is an important movement because the
alternating movement of the dumbbells creates an anti-rotation torque
across the torso. Notice the neutral alignment of not only the spine
but the neck as well.
Renegade Rows
To perform this movement, the lifter will setup in a push-up position
with each of their hands on dumbbells. They will perform the
movement by performing alternating dumbbell rows, while maintaining
the plank position. There should not be any twisting at the hips when
the lifter is rowing side-to-side. As a side note, the wider the feet are
placed, the easier the movement is to perform.

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Push-up with Renegade Rows
This movement is the same as the Renegade Rows, but a push-up is
added in between each row for more difficulty.

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Freak Strength
Power Core
Elite Exercises
LEVEL 3

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Decline Bench - DB Clean & Press
This exercise is brutal and will test not only your ability to stabilize,
but your ability to stabilize under great tension. Start with small
dumbbells and progress from there. The lifter will clean the dumbbells
to a racked position. From there, they will press the weight overhead.
Return the weights to the starting position and repeat.

42
Decline Bench - DB Sit-ups with Military Press
This exercise is brutal and will test not only your ability to stabilize,
but your ability to stabilize under great tension. Start with small
dumbbells and progress from there. The lifter will clean the dumbbells
to a racked position. From there, they will press the weight overhead.
Return the weights to the starting position and repeat.

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Decline Bench - Pop-Ups
The lifter will hold the dumbbells at arms length and move to a sit-up
position. As the athlete moves into hip flexion, the dumbbells go from
a locked position to an overhead lockout all in one motion. The goal is
to keep the torso fixed and rigid throughout the full execution of the
movement.
Decline Bench - Core Statics Elastic Bands

This movement forces an anti-rotation and bracing of the torso. The
band is anchored perpendicular to the lifter and stretched across their
chest. A more advanced version would require the lifter to respond
verbally to questions while under tension and engaged. This teaches
the lifter how to breathe without relaxing their abdominals.

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Medicine Ball Throws (Backwards)
Any movement where the implement is released is called a ballistic
movement. The characteristics of a ballastic movement is a
movement where there is no deceleration of the implement. This is
important for sporting applications because the movements are
powerful and explosive. When you utilize a fixed implement such as a
barbell or dumbbell, you hold the implement throughout the entire set.
And when you used these fixed implements, at the end range of the
movement, there must be deceleration, or it would fly out of your
hand. So devices such as medicine balls are used for more functional
core training movements.
Medicine Ball Throws (Rotational Low to High)

Unlike static postures, when full body movements are initiated, there
should always be a focus of coordinating shoulder movement with hip
movement. As the hips go, so should the shoulders. You don't want
to fix the hips in place and perform loaded rotational movements with
the upper body. That type of torque will lead to disc injury.

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Rotational Medicine Ball Throws into Wall
The repetitions for this medicine ball variation are performed very fast
and dynamically. The rebound of each repetition is decelerated and
the stored energy is used for the next repetition.
Medicine Ball Slams

This movement builds explosive hip flexion and teaches full body
power. The downward momentum of each repetition is used to initiate
the next repetition.

46
Anti-Rotation Sled Drags
To develop a comprehensive core strength profile, we must not only
engage rotational movement but also their counterpart, anti-rotational
movements. Anti-Rotation Sled Drags are a great way to develop
functional core strength. We are preventing rotation at the torso and
engaging a powerful leg drive sequence. The tow strap is wrapped
around one shoulder and around the opposite hip. This perfectly
mimics how the body moves.

47
Anti-Rotation Reverse Lunges
Taking the concept from Anti-Rotation Sled Drags, we will now perform
an anti-rotational movement with a lunge. I like this movement
because it teaches balance, coordination and combines an anti-
movement with a hip mobility movement.

48
Lateral Band Resisted Kettlebell Swings
Combining explosive hip extension with anti-rotation, this exercise is
at the top level of core development. A band is anchored perpindicular
to the plane of the kettlebell swing and the lifter is trying to keep the
kettlebell in a straight path directly along the midline.
L-Sit Pull-ups
The agitation caused by the concentric and eccentric phases of the
pull-up exercise makes this static hip flexion movement more dynamic.
It is an amazing exercise to tie in the upper back and the strength of
the core musculature.

49
Spiderman Pull-ups
As the lifter pulls upward, they will move their legs in an alternating
fashion. More forceful agitation is incorporated into the hip flexors and
more control is needed with spiderman pull-ups.
"T" Push-ups
This unique exercise combines an anti-extension movement with an
anti-lateral flexion exercise. With each of these integrated movements,
the lifter builds more work capacity and full body control.

50
Dumbbell Press with Static Hold
This exercise is at the highest level for core strengthening. The lifter
will perform a static bridge on a glute ham raise or Roman chair. From
this fixed position, they will perform a bench pressing movement. The
lowering phase of the press will challenge the lifter to remain in a
straight line. Watch and manage fatigue carefully with the exercise
and only allow your advanced lifters to perform it.
Overhead Walks
The lifter will hold dumbbells locked overhead and walk for a distance.
It is important when building core strength, that the back and
shoulders are engaged. This will ensure that real strength is built and
the lifter learns how to use their body as a single unit. This movement
is great to teach the lifter how to brace isometrically and builds solid
shoulder stability.

51
"V" Ups
"V" Ups are one of the toughest hip flexion exercises because you're
required to lift your upper and lower body simultaneously by hinging at
the hips. Tight hamstrings are a generally weak core will prevent
optimal performance of this movement.
Ab Roller
The athlete will brace their torso and then roll out as far as they can
and then return. Progression for this exercise would have the athlete
start from a standing position or by adding elastic resistance.

52
Band Resisted Ab Roller
To perform this exercise, one end of an elastic band is secured to the
ab roller and the other end is wrapped around a stationary object.
This lifter performs a typical ab roller movement against the band
tension. The band adds resistance during the concentric phase of the
exercise.
Core Statics Lateral Shuffles

An elastic band is secured to a stationary object and pulled to a
position where the athlete is waiting - standing securely and braced.
The band is released and the athletes goal is to remain unchanged.
Progression for this exercise would include verbal interactions with the
athlete while they are forced to regulate breathing and bracing.

53
Dumbbell Get-ups
This exercise promotes strength of the entire body, but also the
stability of the ankles, knees, hips, torso and shoulders. Because it is
a full body movement, get-ups are very metabolic. Control the
movement and only progress in weight as proficiency is displayed.

54
Movement Under Tension
The lifter will hold dumbbells in various locked positions and perform
movement under tension exercises. It is important when building core
strength, that the back and shoulders are engaged and the torso
remains in a fixed, neutral position - even with non-uniform loading.
This will ensure that real strength is built and the lifter learns how to
use their body as a single unit.
One Arm Dumbbell Farmers Walks
Overhead Dumbbell Farmers Walks
Overhead Dumbbell Lunges

55
Braced One-Arm Dumbbell Bench Press
This exercise is very complex because it combines activating the glutes,
neutralizing the pelvis with an upper body anti-rotation movement. It
is a great supplement to conventional barbell benching and also gets a
lot of work done in a short amount of time.
Landmines
Landmines are a rotational movement that teaches the lifter how to
maintain the integrity of the hip to shoulder interaction. The lifter
should not "collapse" or lose the neutral position from the hips to the
shoulders. The feet should pivot side-to-side with the rotation and the
breathing should be regulated.

56
Freak Strength
Power Core
Conclusion

57
Conclusion
Core training as you have learned is not limited to crunches and sit-
ups. Training of the torso must be more complex and involve
integrated, full body movements that not only require the rigidity to
resist movement but also strength to engage movement.
The body acts as a single kinetic chain and it must be trained that way.
A comprehensive, sound and basic approach will always lay the
foundation to improve your ability to get stronger and reach your
training goals in the gym.
Freak Strength Power Core provides a comprehensive look at

advanced strategies for developing an elite level of torso strength and
stability. Progression from the basic to elite level exercises can be
done if you are consistent with your training and lift with the
appropriate intensity.
Yours in strength,
Jim Smith, CSCS

Strength Coach

58

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Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

All rights reserved. No part of this special report e-book may be

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Published in the United States by:

Author: Jim Smith, CSCS

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

The information in this manual is meant to supplement, not replace, proper

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Waiver and Release of Liability:

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

SECTION I: THE INTRODUCTION

SECTION II: THE PROGRAMS

SECTION III: THE EXERCISE INDEX

THE BASIC SERIES

THE ADVANCED SERIES

THE ELITE SERIES

SECTION IV: THE CONCLUSION

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

But an athletes abdominals arent just for

Developing the core, or the musculature

But if we understand what exercises provide us with real abdominal

When preparing an athlete for the demands

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Recently, the strength and conditioning community has documented

Strength of movement means strength of torso movement patterns,

For all athletics, the core musculature is taxed in all movement

Benefits of Comprehensive Core Strategies

create and absorb impact forces

A more general overview of the benefits of a comprehensive torso

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Special Physical Preparation or SPP

Excerpted from the Chaos Training Manual

General Physical Preparation or GPP

Excerpted from the Chaos Training Manual

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

We know that forcibly pushing our abdominals outward will create

What is intra-abdominal pressure?

Intra-abdominal pressure is when the inhalation is initiated with

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Lets discuss a quick bracing example.

Banded Bracing Drill

The band should remain stretched outward in all directions throughout

Lets look at what musculature makes up the core and is involved in

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

The Bodies Core and Surrounding Muscles, Darkin

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

1 Quadratus Lomborum Lateral Trunk Flexion

*the orientation of the thoracic lumbar fascia or

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Unfortunately, that is not the case. The model below demonstrates

Strength of Reverse Movements

Strength of Movement Patterns

Strength of Anti-Movement Patterns

Criteria for Core Strength Model

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

SPP or Specialized Physical Preparedness can further be categorized as isolated and

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Copyright 2012, Diesel Strength, LLC, All Rights Reserved.

Freak Strength Power Core exercises will be integrated into your

Freak Strength Power Core exercises are divided into 3 categories;