CORE Module 2 – Training in Action Simple concepts. Realistic training. Based on three clear CORE defense pillars: Cover – Crash – Counter This structure makes complex attack situations easy to train, fast to apply, and effective under stress. No long technique chains – just clear principles and functional movement. CORE is a practical self-protection system focused on realistic scenarios and immediate action. We offer in-person workshops and online courses. 👉 Learn more at sami-x | Peter Wecka
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CORE Module 2 – Training in Action Simple concepts. Realistic trainin…
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FacebookPeter Weckauf - SAMI Combat Systems
CORE Module 2 – Training in Action Simple concepts. Realistic pressure. Using the attacker’s clothing to our advantage for manipulation, takedowns, and ground control. Built on clear CORE principles: Cover – Crash – Counter This approach turns common, everyday situations into effective control options. No complex techniques – just functional movement, positioning, and control under stress. CORE is a practical self-protection system focused on realistic attacks, fast decision-making, and regainin
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CORE Module 2 – Training in Action Simple concepts. Realistic pressu…
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FacebookPeter Weckauf - SAMI Combat Systems
Programming your Core Training - Training your core should have a progression just like any other modality you train. - Too often I see coaches and athletes randomly plug trunk exercises with no rhyme or reason. - Try this simple 3 step progression to training your trunk this offseason… - Phase 1 - Stabilization - these are typically “anti” movements that build the foundation through isometrics. Anti- flexion, extension, rotation, lateral flexion to build stability through all those intricate mu
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Programming your Core Training - Training your core should have a …
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How to Build a Strong Core – the Right Way! 💪 Core training shouldn't be guesswork. Here's a systematic progression we use daily in clinical practice: THE ROUTINE: 1️⃣ Plank (2x30 seconds) - Cue: ""Pull elbows toward toes"" for full engagement. Knee modification for early rehab. 2️⃣ Segmental Curl-Up (2x30 seconds) - One vertebra at a time. Teaches proper motor control and recruits deep core musculature. 3️⃣ Dead Bug Anti-Rotation (2x30 seconds) - Add resistance band for anti-rotation challenge
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How to Build a Strong Core – the Right Way! 💪 Core training shouldn'…
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FacebookThe Prehab Guys
How to Build a Strong Core – the Right Way! 💪Your core is your foundation for movement, stability, and injury prevention. Here's a step-by-step routine to strengthen it:1️⃣ Plank (2x30 seconds): Pull your elbows toward your toes to fully engage your core. Too tough? Start on your knees—it’s still effective!2️⃣ Segmental Curl-Up (2x30 seconds): Think “one vertebra at a time.” Focus on slow, controlled movement for maximum activation.3️⃣ Dead Bug Anti-Rotation (2x30 seconds): Using a resistance b
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How to Build a Strong Core – the Right Way! 💪Your core is your foun…
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FacebookThe Prehab Guys
4 Week Beginner Core Strength Trainer
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muscleandstrength.com
Common question I get is “How do you train core?” - To put simple we follow a 3 step progression in our off-season… - Phase 1 - Static Movements - “Anti-Movements” that are tested isometrically to build stability in all those intrinsic muscles along the spine. - Phase 2 - Standard Movements - These are the standard movements of the trunk… Flexion, Extension, Lateral Flexion, and Rotation. - Phase 3 - Integrated Movements - These are our dynamic movements that integrate the upper and lower halves
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Common question I get is “How do you train core?” - To put simple w…
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Train your entire core each week with 3 different styles of training 💪🏻 …
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