The Training Octagon:
Training the Anterior and
Posterior Serape
Juan C. Santana, MEd, CSCS*D, FNSCA,1 Lee E. Brown, EdD, CSCS*D, FNSCA,2
and Vance A. Ferrigno, BS, CSCS*D3
1
Institute of Human Performance, Boca Raton, Florida; 2Department of Kinesiology, California State University,
Fullerton, California; and 3F3 Training Systems, Travelers Rest, South Carolina
ABSTRACT
THE PURPOSE OF THIS ARTICLE IS
TO EXPLAIN HOW THE ANTERIOR
AND POSTERIOR SERAPE (APS)
CAN BE SYSTEMATICALLY
TRAINED USING A SIMPLE MOVE-
MENT MODEL; THE TRAINING
OCTAGON (TO). THE DIRECTIONS
OF THE MUSCLES ARE ASSOCI-
ATED WITH THE DIRECTIONS OF
THE TO, AND A SYSTEM OF FIVE
BASIC CABLE/BAND EXERCISES IS
PROVIDED FOR TRAINING. TABLES
AND FIGURES ORGANIZING AND
CLASSIFYING THE MUSCLES,
MOVEMENTS, AND EXERCISES
FURTHER ASSOCIATE THE TRAIN-
ING AND BIOMECHANICAL MOD-
ELS OF THE APS. THE MODEL
PRESENTED IN THIS ARTICLE IS A
TOOL FOR STRENGTH AND CON-
DITIONING PROFESSIONALS TO
USE WHEN TRAINING THE CORE
MUSCULATURE.
INTRODUCTION
revious papers (19,20) have
P expanded on the “serape effect”
set forth by Logan and McKinney
(12), which described the diagonal ori-
entation (i.e., crisscross) of the body’s
core muscles, resembling “a muscular
serape” (12). A serape is a woolen blan-
ket worn in South America that hangs
Address correspondence to Juan C. Santana,
jcs@ihpfit.com.
102 VOLUME 38 | NUMBER 5 | OCTOBER 2016
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around the shoulders and diagonally
across the front of the body. These diag-
onal force generation patterns can be
seen as the “power highways” for most
functional movements in life and sports.
An understanding of how strength and
power are transferred through the ante-
rior and posterior serape (APS) can be
instrumental for strength and condition-
ing professionals in regards to selecting
and designing exercise performance
enhancement programs.
Training specificity is a well-known
and simple training concept (13); how-
ever, it can be difficult to apply in a sys-
tematic fashion when it comes to
training the core. This article aims to
provide a systemized and simple way
to train the core and the APS, called
the training octagon (TO) which illus-
trates the 8 basic directions the body
routes power. This article will provide
5 fundamental band and pulley exer-
cises, as well as other optional exercises
that can train the TO.
Various methods and systems of train-
ing have been proposed to systemati-
cally assess or improve the body’s
movement and performance capabil-
ities (1,3–5,10,11,16,17,21,22). Although
many of these systems are effective and
offer usable information, some may be
too complex or cumbersome to be
applied by strength and conditioning
professionals, or lack the specificity of
functional movements to predict func-
tional capabilities or performance on
the playing field (6–8,14,15). A simple
Copyright ! National Strength and Conditioning Association
and effective training system that trains
the body’s “power highways,” consis-
tent with the body’s design and specific
to most functional movement patterns,
can assist the strength and conditioning
professional in safely, quickly, and effec-
tively improving human performance.
Strength and conditioning professio-
nals could benefit from a comprehen-
sive training system that simplifies the
complexity of the APS, and offers a sim-
ple, specific, and systematic method of
training. The TO was designed as
a foundational platform by which any
strength and conditioning professional
can effectively train the APS with only
5 band and pulley exercises.
The TO is not meant to be an assess-
ment tool, or to place a quantitative
value on the subjective and complex
nature of human movement and its in-
finite individuality. However, given
some basic biomechanical knowledge,
just about any exercise can allow the
strength and conditioning professional
to assess some degree of function (9).
Individuals come in a variety of shapes
and sizes, with vastly different training
histories, injury profiles, and individual
movement capabilities (2). Therefore,
coming up with a one-size-fits-all
approach to quantifying assessment to
predict function or dysfunction, and
provide an effective training approach
KEY WORDS:
strength; power; core; rotation
 Figure 1. The training octagon describes the direction the body bends while standing, and each of these directions can be
associated with a set of sport skills and a set of exercises. (Red lines 5 front of the body, Black lines 5 back of the body,
Blue lines combination front and back).
based on that evaluation can be a very
difficult task (6–8,14). The TO was de-
signed as a simple method that can be
used by the beginning or seasoned
strength and conditioning professional
to provide basic, yet effective training.
EXERCISE MODIFICATIONS
Whether reducing intensity for reha-
bilitation applications, or increasing
intensity for the peaking phase of ath-
letic competition, modifications can be
made to tailor just about any exercise
to the appropriate intensity. Following
are some of the major modifications
(i.e., not considering external loading)
coaches and trainers may consider to
modify intensity:
! Base of support. The smaller the sup-
port base, the greater the exercise
intensity due to increased loading
on the supporting structures. A
larger support base makes the exer-
cise easier because of distributing the
load across the supporting struc-
tures. For example—a 4-point push-
up is less difficult than a 3-point
push-up.
! Lever arm. The longer the lever arm,
the greater the exercise intensity. For
example—a push-up from the floor is
more difficult than an elevated push-
up. (i.e., upper body elevated).
! Speed. Increasing or decreasing the
speed of an object (i.e., the body)
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requires energy—the greater the
speed, the more energy is required.
For example, the force required to
accelerate or decelerate an explosive
push-up is greater than the force
required to do a normal speed
push-up. Speed is also part of the
momentum that carries objects
(e.g., body or limb) through a dis-
tance without having to apply any
additional force through the distance
traveled. For example, doing
a dynamic cross-over medicine ball
(MB) push-up is easier than doing
a slow version of the exercise. How-
ever, speed can save energy through
momentum only if there is enough
strength to create the momentum.
Hence, using speed as a modification
tool has a trade-off.
! Range of motion. Larger ranges of
motion require more work and thus
add intensity to the exercise.
Any exercise can be used to assess
some aspect of function. However, as
per the principle of specificity, exer-
cises and evaluative protocols should
be as specific as possible to the move-
ment patterns seen in everyday life and
sport, otherwise known as the “power
highways.” Because of their common
movement patterns, the exercises of
the TO can provide core training and
an opportunity for the strength coach
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and trainer to observe and evaluate
functional movement.
Choosing exercises that use common
movement patterns seen in sports and
in activities of daily life may provide
more meaningful information to the
coach and an approach to immediately
address movement deficiencies that
may exist. For example, if a coach sees
movement compensation they deem
“dysfunctional” or inefficient in an exer-
cise, then as a general rule, the exercise
that shows the “problem” should be the
first exercise used to fix the problem.
The exercise that demonstrates incor-
rect movement must be regressed to
an appropriate level where movement
compensation disappears. Additionally,
many unilaterally loaded exercises (e.g.,
a low-to-high cable chop) may effec-
tively address bilateral asymmetries
and improve rotational stability often
responsible for many compensatory
movements evaluated by assessment
or screening systems (15). Therefore,
the TO organically addresses many of
these issues with a simple approach
very much like a multivitamin proac-
tively addresses vitamin deficiencies.
EXERCISE CLASSIFICATION
In our previous serape article (20), the
APS functioned as multiple bows; load-
ing heavily at the center. The body’s
103
104

Training the Anterior and Posterior Serape

Table
This associates the 8 power highways of the training octagon, the main muscle systems involved in the movements, the sport skills associated with the
movements, and some exercises that can be used to improve the movements
VOLUME 38 | NUMBER 5 | OCTOBER 2016

Number Direction of movement Muscles involved Sport skills Exercises

1 Low to high Hamstrings, glutes, and paraspinals
2 Low right to high left Right hamstrings, right glutes, and left
latissimus dorsi
3 Right to left (combined Right hamstrings, right glutes, left latissimus Right-handed batting swing, right-leg Right to left short cable rotation, right to left
low right to high left; dorsi, right serratus anterior, right
high right to low left) external oblique, left internal oblique,
left hip flexors/ adductor complex
4 High right to low left Right serratus anterior, right external
oblique, left internal oblique, left hip
flexors/adductor complex
5 High to low Bilateral hip flexors, abdominals
6 High left to low right Left serratus anterior, left external oblique, Left-hand throwing or serving, right-
right internal oblique, right hip flexors/
adductor complex
7 Left to right (combined Left serratus anterior, left external oblique, Left-handed batting swing, left-leg
low left to high right right internal oblique, right hip flexors/
high left to low right) adductor complex, left hamstring, left
glutes, right latissimus dorsi
8 Low left to high right Left hamstring, left glutes, right
latissimus dorsi
Vertical and long 2-leg jumps, lifting
(ground up)
Left-hand open stance backhand, right Low-right to high left cable chop (lift), left-hand
forehand, right-leg plant to cut left, low-right to high left cross row, right-leg
decelerate left-hand throw
plant in running (acceleration) and
change in direction, decelerating
a left-handed batting swing
Right-hand throw or serve, left kick
Pike or knee tucking in diving or
gymnastics, guard work in
grappling
leg kicking
Left to right short cable rotation, left to right
plant in running (acceleration) and
change in direction, decelerating
a right-handed batting swing
Right-hand open stance backhand,
left forehand, left-leg plant to cut
right, deceleration of a right-
handed throw
Parallel stance-2 arm-low cable deadlifts, all
squat variations, medicine ball (MB) chops,
all parallel stance good mornings, all parallel
stance deadlifts, stability ball (SB)
hyperextensions, SB reverse-
hyperextensions, SB 2-leg bridges, kettlebell
swings, etc.
front reaching lunge, right-leg contralateral-
arm (CLA) anterior reach, low right to high
left MB chop (lift), etc.
MB rotation throw, left to right SB skier, or
supine windshield wiper
High right to low left cable chop, right elbow to
left knee cross crunch or cross V-up, left knee to
right elbow cross hanging knee tuck, staggered
stance (left leg forward) right-arm band press
High cable total body flexion (i.e., cable
crunch), sit-ups, crunches, V-ups, all knee
tucks, SB and MB ball exchanges
High left to low right cable chop, left elbow to
right knee cross crunch or cross V-up, right
knee to right elbow hanging cross knee tuck,
staggered stance (right leg forward) left-arm
cable press
MB rotational throw, right to left SB skier, or
supine windshield wiper
Low left to high right cable chop (lift), right-
hand low left to high right cross row, left-leg
front reaching lunge, left-leg CLA anterior
reach, low left to high right MB chop (lift), etc.

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Figure 2. Line 1—Cable deadlift (A 5 start and B 5 finish).
center is the core, more specifically the
abdominals, lower back, and hips. Just
as the bow produces its main power
from its thick center, the body does
the same. Looking at the APS can pro-
vide insight into how the abdominals
and hips provide much of the power in
sports and human function. Previously,
the body’s movements have been clas-
sified into 4 basic categories referred to
as the “4 pillars of human movement”
(18), and they are as follows:
1. Locomotion—the act of alternate
single-leg stepping to move one’s cen-
ter of mass from point A to point B.
2. Level changes—flexing the body to
raise or lower one’s center of mass.
3. Pushing and pulling—moving the
hands/elbows away or toward the
body, respectively.
Figure 3. Line 2—Low right to high left cable chop (A 5 start and B 5 finish).
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
4. Rotation—rotating the body’s core
to swing an implement or change
direction.
These 4 pillars describe function of the
human body. Therefore, there is no
sport that can require what the body
cannot perform. Understanding this
premise simplifies training, and in
some ways brings into question the
concept of sports-specific training. Do
we primarily train the specificity of
a sport, or do we train the 4 pillars
required by all sports? As strength
and conditioning professionals, do we
train to improve specific sports skills,
or do we basically train the body’s ath-
leticism to improve one’s ability to bet-
ter perform the skills required by
a sport? It can be argued that training
the 4 pillars is the essence of the
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principle of training specificity, espe-
cially in biomechanical terms. On that
premise, a biomechanically sound
model of training that addresses the 4
pillars of human movement and the
bow analogy of the APS can provide
the strength and conditioning profes-
sional a useful training tool (i.e.,
the TO).
EXERCISE SPECIFICITY
Combining the previously described 4
pillars of human movement, and the
APS, one can recognize that the body
moves (i.e., bends and rotates) in 8 dif-
ferent directions. All sports skills, and
strength and conditioning training
programs, require these movements.
These 8 directions are the “power
highways” of the APS (Figure 1).
As can be seen in Figure 1, the TO is
a ground-based model (i.e., assumes
the standing position as a reference).
Lines 1, 2, and 8 point to the direction
of movement that predominantly uses
the back musculature to extend the
body and move in opposition to grav-
ity. Lines 4, 5, and 6 predominately use
the front musculature to flex the body
and move with gravity. Lines 3 and 7
use simultaneous combinations of the
front and back diagonal musculature
so as to cause a net horizontal rota-
tion. Of course, predominantly does
not mean exclusively. All the muscle
systems of the APS are integrated with
other muscles and muscle systems in
a synergistic fashion. In an effort to
keep the TO model easy to under-
stand and apply, the biomechanics of
the APS and the TO has been over-
simplified by relating the muscles
which are major contributors to
a given movement.
The TO describes the direction the
body bends while standing, and each
of those directions can be associated
with a set of sport skills and a set of
exercises. For example, the L-H line
(vector/line #1) describes low-to-
high (L/H) vertical movements
which extend the body. Coincidently,
this is a level change previously
described as pillar #2. Extension of
the body is used in all jumping and
105
 Training the Anterior and Posterior Serape
Figure 4. Line 3—Right to left cable short rotation (A 5 start and B 5 finish).
Figure 5. Line 4—High right to low left cable chop (A 5 start and B 5 finish).
Figure 6. Line 5—Cable flexion straight-arm pull-down (A 5 start and B 5 finish).
Figure 7. Line 6—High left to low right cable chop (A 5 start and B 5 finish).
lifting skills. If the goal is to improve
the body’s ability to jump or lift some-
thing (i.e., the body’s extension), exer-
cises that extend the body against
resistance from the standing position,
106 VOLUME 38 | NUMBER 5 | OCTOBER 2016
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such as the squat, deadlift, or various
jumps should be used. Once the stand-
ing model of the TO is understood,
one can begin to view the model in
a 3-dimensional manner. The same
extension movement of the L-H line,
or vector #1, can be trained in a pros-
trate position using the stability ball
(SB) reverse hyperextension, or the
45-degree glute/ham bench extension.
In this way, the TO can provide a sim-
ple biomechanical model and training
system that allows any strength coach
or athlete to train functionally.
Figure 1 brings all of the TO compo-
nents together by associating the 8
“power highways” with the main mus-
cle systems involved in the movement
and the sport skills associated with the
movement. Finally, a basic cable exer-
cise, as well as other optional exercises
can be used to improve the move-
ment (Table).
It is important to take a closer look at
the movement vectors of the TO and
the associated components. As previ-
ously outlined, line 1 is the vertical
low-to-high direction, or the vertical
lift line. This means weight is moved
upward, or against the downward pull
of gravity while standing. This direc-
tion extends the hips and back bilater-
ally, involving the hamstrings, gluteals,
and paraspinals. The line 1 movement
can be seen in many level changes (pil-
lar 2), such as, 2-leg jumps and parallel
stance lifting in many sports. Effective
exercises that train this line include the
low cable deadlift (Figure 2), whereas
barbell squats, barbell deadlifts, and
SB/glute bench extension are also
great options.
Line 2 is the low right to high left
direction and is the right-hand version
of line 8. This means weight is moved
diagonally upward from the low right
to the high left. This direction is used
to decelerate the upper body’s diagonal
movement, especially the left shoulder,
toward the right leg and in diagonally
extending in the same fashion away
from the right leg. This movement pre-
dominantly involves the right ham-
strings, the right gluteals, and the left
latissimus dorsi. Line 2 can be seen in
many diagonal level changes, rotations,
and throwing activities (pillars 2, 3, and
4), such as a right-leg plant to cut to the
left and decelerate left-hand throwing.

Figure 8. Line 7—Left to right cable short rotation (A 5 start and B 5 finish).
Effective exercises that train this line
include the low right to high left cable
chop (Figure 3), whereas the left-hand
cross low row, right-leg reaching lunge,
right-leg contralateral-arm (CLA)
anterior reach, and low right to high
left MB chop are also options.
Line 3 is the right to left direction of
moving a load and is the right-hand
version of line 7. This direction is used
for right to left horizontal rotation
acceleration between the lower and
upper body and for left to right hori-
zontal rotation deceleration between
the lower and upper body. This move-
ment predominantly involves simulta-
neous activation of the front diagonal
musculature going from the left foot to
Figure 9. Line 8—Low left to high right cable chop (A 5 start and B 5 finish).
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
the right shoulder, and the back diag-
onal musculature going from the right
foot to the left shoulder (i.e., lines 2
and 4). Line 3 can be seen in many
locomotive and rotational movements
(pillars 1 and 4), such as right-handed
bat swinging, decelerating a left-
handed bat swing, and running. Effec-
tive exercises that train this line
include the mid cable right to left short
rotation (Figure 4), whereas the right
to left MB rotation throw, a left to right
SB skier, or windshield wiper are also
options.
Line 4 is the high right to low left
direction and the right-hand version
of line 8. This begins in a resisted flex-
ion direction and moves a load from
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high right to low left. This direction
is used to accelerate the upper body’s
diagonal movement, specifically mov-
ing the right shoulder toward the left
leg and decelerating diagonal extension
away from the left leg (e.g., cocking
a right-handed throw). This movement
predominantly involves the right serra-
tus anterior, the right external obliques,
the left internal obliques, and the left
hip flexor/adductor complex. Line 4
can be seen in many throwing and
pushing and pulling movements (pillar
3), such as the right-handed throw or
serve, straight right-hand punch, or
left-leg soccer kick. Effective exercises
that train this line include the high
right to low left cable chop (Figure 5),
whereas the left-leg staggered stance
right-arm band press, right arm to left
leg cross crunch or V-up, and left-leg
cross knee tuck are also options.
Line 5 is the vertical high to low direc-
tion, or the vertical flexion line. This
moves weight vertically downward
from the head toward the feet, or re-
sists a resistance while standing. This
direction flexes the entire core, from
the shoulders to the knees bilaterally
and involves the abdominals and hip
flexor complex. Line 5 movements
can be seen in the overhead soccer
throw, knee tucking in diving or gym-
nastics, and guard work in grappling.
Effective exercises that train this line
include the high cable total body flex-
ion (cable crunch), band swims, or the
straight-arm pull-down (Figure 6),
whereas sit-ups, crunches, V-ups, and
knee tucks are also options.
Line 6 is the high left to low right
direction and the right-hand version
of line 4. This resists diagonal flexion
and moves a load from high left to low
right. This direction is used to acceler-
ate the upper body’s diagonal move-
ment, especially the left shoulder
toward the right leg and to decelerate
diagonal extension away from the right
leg. This movement predominantly in-
volves the left serratus anterior, the left
external obliques, the right internal ob-
liques, and the right hip flexor/adduc-
tor complex. Line 6 can be seen in
many throwing and pushing and
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 Training the Anterior and Posterior Serape
Figure 10. Vertical med ball chop (A 5 start and B 5 finish).
pulling movements (pillar 3), such as
the left-handed throw or serve, straight
left-hand punch, or right-leg soccer
kick. Effective exercises that train this
line include a high right to low left
cable chop (Figure 7), whereas the
right-leg staggered stance right-arm
Figure 11. Rotational med ball chop (A 5 start and B 5 finish).
108 VOLUME 38 | NUMBER 5 | OCTOBER 2016
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band press, left-arm to right-leg cross
crunch or V-up, and right-leg cross
hanging knee tuck are also options.
Line 7 is the left to right direction and
is the left-hand version of line 3. This
moves a load from right to left. This
direction is used to accelerate rotation
between the lower and upper body
from left to right and decelerate rota-
tion between the lower and upper
body from right to left. This move-
ment predominantly involves simulta-
neous activation of the front diagonal
musculature going from the right foot
to the left shoulder, and the back diag-
onal musculature going from the left
foot to the right shoulder (i.e., lines 4
and 8). Line 7 can be seen in many
locomotive and rotational movements
(pillars 1 and 4), such as left-handed
bat swinging, decelerating a right-
handed bat swing, and running. Effec-
tive exercises that train this line
include the mid cable left to right short
rotation (Figure 8), whereas left to right
MB rotation throws, right to left side
SB skiers and windshield wipers are
also options.
Line 8 is the low left to high right
direction and is the left-hand version
of line 1. This moves weight diago-
nally upward from the low left to the
high right direction. This direction is
used to decelerate the upper body’s
diagonal movement, especially the
right shoulder toward the left leg
and extending in the same fashion,
diagonally away from the left leg.
This movement predominantly in-
volves the left hamstrings, the left
gluteals, and the right latissimus dor-
si. Line 8 can be seen in many diag-
onal level changes, rotations, and
throwing activities (pillars 2, 3, and
4), such as the left-leg plant to cut to
the right, and decelerating a right-
hand throw. Effective exercises that
train this line include a low left to
high right cable chop (Figure 9),
whereas a right-hand cross low
row, left-leg reaching lunge, left-leg
CLA anterior reach, and low left to
high right MB chops are also
options.
As can be seen, the TO is a simple yet
comprehensive biomechanical model
that allows training of the entire APS
with a single adjustable cable or band,
as well as many other pieces of tradi-
tional and functional equipment.
Because 3 of the 8 directions of the
TO have a right-handed/sided and

Figure 12. Diagonal med ball chop (A 5 start and B 5 finish).
left-handed/sided version, 5 basic ex-
ercises can train the entire APS (18),
they are as follows:
1. Cable deadlift (low cable needed)
2. Low-to-high chop (low cable
needed)
3. Short rotations (mid cable needed)
4. Total body flexion (high cable
needed)
5. High to low chop (high cable
needed)
Over the last 20 years, several pub-
lished protocols have included TO ex-
ercises and suggested their use during
a 5-minute warm-up. These include
the chopper protocol, which can be
performed with a MB, sand bag, or
weight (18) (Figures 10–12). The chop-
per, as well as any individual exercise,
can be performed with light loads for
warm-up and muscular endurance, or
with heavier loads in a 5-repetition
range to develop high-level functional
strength.
CONCLUSIONS AND PRACTICAL
APPLICATIONS
Incorporating basic cable, bands and
MB exercises, or equivalents, within
a program can assure the APS receives
basic, yet specific work. As a general
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
to create customized core programs
that will effectively train the body’s
“power highways.” The simplicity of
the APS and TO could also assist in
developing a more profound scientific
understanding of the complexities sur-
rounding the body’s core and its
training.
Conflicts of Interest and Source of Funding:
The authors report no conflicts of interest
and no source of funding.
Juan Carlos
Santana is the
President of the
Institute of
Human
Performance.
Lee E. Brown is
rule, we recommend that each of the a Professor at
5 exercises outlined in the TO be per- California State
formed 2–3 times per week, for 1–15 University,
repetitions. Each exercise can be per- Fullerton.
formed during the rest periods of
a major lift. For example, after 4–6 rep-
etitions of a heavy bench press, a low-
to-high cable chop can be performed
for 10–15 reps. This 2 exercise sequence
can be repeated 3–4 times and another Vance A.
sequence can be designed. Other ways Ferrigno is the
to use exercises of the TO are as part of President of F3
a warm-up, cool down, or even as a ded- Training Systems.
icated core workout. For example,
a warm-up or cool down could consist
of 3 sets of 10 reps of cable crunches
(direction 5 of the TO) and parallel
stance-2 arm-low cable deadlifts (direc-
tion 1 of the TO). A very aggressive core
workout could consist of 3 sets of 10
reps of parallel stance-2 arm-low cable
deadlifts (direction 1 of the TO), low-to-
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