The Energy Producing Center is also known as the "center of balance", the "core", the "torso" or even the "fulcrum of the body". For the purposes here, EPC refers to the mechanism from which all strength, power and speed are developed in the extremities of the body.

The EPC is the energy producing source that must be developed through a system of exercises that provide  an individual with a safe and solid foundation to perform the activities in a given exercise program. Too often, fitness professionals become caught up in their client's "appearance" goals and devote too little attention to a more important goal -- functional capability.

Functional capability can be defined as"the knowledge of where your body is in space (proprioception) and the ability to adjust your body based upon that knowledge (body control)". Therefore, every appropriately designed exercise program will systematically and symmetrically encompass the entire body. This all begins with the functional capabilities based in EPC Development. All of the exercises clients will perform will require EPC strength for proper posture and execution.

It is not uncommon for trainers to begin with the extremities and work their way back to the torso. This not only slows the desired adaptations, but it puts the client at an unnecessary risk for injury. Conversely, developing a solid base first can significantly reduce the chances of injury.

EPC development begins by developing a solid strength base. There is only one way this can be done: Be exact and be precise in exercise performance. Correct form is essential.

The following exercise will develop the

1. Abdominal Curl;

2. Pelvic Curl;

3. Hip Hyperextension; and finally (at least one to one-and-a half weeks later),

4. Torso Hyperextension.

Abdominal Curl - Position

A. Lie on your back

B. Heels are on a chair or bench

C. Knees are flexed at 90-110 degrees

D. Arms are crossed over the chest

E. Chin is set so back of the neck is longer in back than in the front

F. Abdominals are tightened

G. Low back is flat to pad or floor

Abdominal Curl - Performance*

A. Chest and shoulders begin to "curl" up as a result of abdominal contraction.

B. As this occurs exhalation begins and is continued through a 4 count ascent and a 4 count hold at the top.

C. Inhalation will begin with a 4 count descent.

(*Abdominals are to remain tight throughout the exercise. Hamstrings should be tightened so the heels are pressing hard against the bench or chair. By activating the hamstrings the psoas muscles are inhibited thus allowing a greater contraction of the abdominals.)

Pelvic Curl - Position

A. Lie on your back

B. Arms are extended overhead with hands grasping a rigid form for stability.

C. Basketball, or a similar sized object, is held between heels and buttocks

D. Abdominals are tight

Pelvic Curl - Performance**

A. Pelvis begins to curl up as the lower abdominal contraction is increased.

B. Breathing is controlled as in exercise #1, with a 4 count ascent - 4 count hold - 4 count descent.

(** Take special note to press the low back into the pad or floor so the tailbone rises 1 to 1 1/2" only. Abdominals are to remain tight throughout the exercise.)

Hip Hyperextension - Position

A. Lie in a prone position upon the floor or on a mat

B. Legs are straight and kept close together

C. Pelvis is placed into an anterior "tilt" and forced into the floor or mat

D. Chin is set so back of the neck is longer in back than in the front

Hip Hyperextension - Performance

A. Lift one leg making sure to keep both knees locked and pelvis pushed into the floor.

B. Turning the toe in on the lifted foot may help in maintaining proper position.

C. Again a 4 count on the ascent - 4 count hold - 4 count descent.

Torso Hyperextension - Position

A. Lie in prone position

B. Chin is set as in #1

C. Arms are at the sides with thumbs up

D. Legs are fully extended with the feet approximately 6 inches apart.

Torso Hyperextension - Performance***

A. Squeeze the shoulder blades together and raise the hands off the floor.

B. With a slow and continuous exhalation, lift the head, chest and shoulders, off the floor during a 4-count ascent.

C. Hold for a 4-count at the highest point and inhale during a 4-count descent.

D. Always insure that the chin is kept in and the neck remains straight during the exercise.

(** *Please remember that this exercise should begin 1 to 1-1/2 weeks after performing the hip hyperextersion for the first time.)

As mentioned, these movements are simple but proper technique and form are necessary for them to be effective. Omit one component, and the system becomes incomplete and inefficient. Done correctly, EPC is the key!

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