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Upper body and total body power and high velocity exercises - best progressions for power pushups, chest pass, throws and bodyweight explosive exercises and a sample routine.

Upper Body Power Exercises and Total Body Power Exercises

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



I have been a member of BBI for years and every course I have taken has been incredibly informative. I learn more from these courses than I do at local CEU courses for my PTA license. I also earned my CPT and HMS certifications through the platform. It was so convenient and the content was top notch! Forever member.

We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

Totally loving the convenience and affordability of this program with my crazy lifestyle! I feel like I am getting a quality education without a massive cost! My favorite part is the videos I can watch in the courses. I learn so much better that way. Once I really spent more time on the site, I figured out how to maneuver around a lot better! I enjoy the sense of humor, as well as the easy explanation, and short tests. And if I am really tired, I can have the computer read me the lessons. 😁

Challenging concepts are explained in very understandable terms without dumbing down the material, and I find this program to be superior in quality to other personal training programs.

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This course discusses variations, progressions, and regressions of upper-body power exercises and total-body power exercises. This includes exercises like medicine ball ballistic shoulder press for shoulder muscles, plyometric push-ups for chest muscles, ballistic chop exercises for back and core muscles; as well as ballistic squat-to-row sled pull, and posterior kinetic chain throw for integrating muscle groups. It is essential for athletes to move beyond upper body strength training (e.g. shoulder press), arm workouts (e.g. biceps preacher curls), and upper body workouts designed for building muscle mass (e.g. pull-ups, barbell row, barbell bench press, incline dumbbell press exercise), and incorporate workouts and exercises specifically designed to increase speed. This course includes detailed directions for cueing the appropriate starting position, the ideal scapula position (e.g. shoulder blade), the ideal shoulder range of motion, ideal foot placement (e.g. shoulder width, staggered stance, etc.), ideal weight and resistance for improving velocity, etc.

There is a sample upper body workout below.

Additionally, this course includes a systematic research review and resulting evidence-based recommendations for optimizing upper body muscle and total body power exercises. Here is a very brief summary of those recommendations:

 Load should be limited to what can be moved with max velocity.

 Power exercise must include a quick eccentric contraction. Increasing the eccentric demand of an exercise is recommended when possible for power exercises (e.g. higher depth jump).

 NEVER purposefully allow weights to touch the floor, bounce off racks, or pause during this phase of power exercise (and, it is also not recommended during strength training for power athletes). A goal of power training should be to shorten the amortization phase as much as possible.

 Ensure that any increase in load of a power exercise increases the load during the earliest part of the concentric contraction. Increasing load at the end of a contraction with apparatus like bands and chains may negatively alter the force/velocity curve of power exercise.

Research has demonstrated that repeated attempts with the intent to produce force quickly may be more important to developing force than the actual shortening and lengthening of the musculotendinous unit.

 Follow through (letting go, leaving the ground, etc.) increases EMG activity, peak and average force, peak and average velocity, congruence with the force/velocity curve, and kinematics, and is likely to result in larger improvements from training.

 Softer landing/catching reduces reaction forces, by distributing force over a longer amount of time, and a larger range of motion. This may decrease the wear and tear inherent in high-intensity training.

 Olympic lifts are likely less effective than high velocity/ballistic exercise, and potentially less effective than max strength exercise for improving power performance for most athletes.

Further, this course is pre-approved for credits toward the Certified Personal Trainer (CPT) Certification and pre-approved for continuing education credits for movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.). We hope this course inspires the inclusion of power training into programs for fitness, performance, and physical rehabilitation of the shoulder, elbow, scapula, and core. For example, total body work-outs for fitness enthusiasts (e.g. a series of upper body and whole body exercises), upper body power training for overhead athletes (e.g. med ball drills), or improving reactivity and function in the elderly population who may want a strong upper body (e.g. progressing to single leg balance with stability ball pass).

Shoulder Exercise and Pressing Progressions

Leg Exercise and Triple Extension Progressions

Total Body Exercise and Integrated Progressions

Total Body: Posterior Kinetic Chain Throw

 (Heavy > 85% of 1-RM) (Light < 30% of 1-RM

60 - 90 seconds (note, exercise performed in circuit)

Post-activation Potentiation Supersets & Circuit:

 at least 3 minutes between max strength and power exercise for the same muscle group

Active Rest (corrective/mobility not appropriate): 

Single-leg alternating horizontal abduction with band

Course Summary: Upper Body Power Exercises and Total Body Power Exercises

Upper Body Power Exercises and Total Body Power Exercises Course Study Guide

Study Guide: Upper Body Power Exercises and Total Body Power Exercises

Introduction

For a comprehensive review of adaptations, training guidelines, and acute variables:

Introduction to Power (High-velocity) Training

Research Corner: Training Guidelines

 Moderate load strength training may be beneficial (especially in novice lifters); however, incorporating near maximal loads is likely ideal for power development.

Power training is likely more beneficial than strength training for improving high-velocity tasks, especially for individuals with training experience.

 The combination of strength and power training is likely more beneficial than either strength or power training alone; however, the amount of high-velocity activity already included in sport and/or practice must be considered.

Sufficient volume is necessary to ensure adaption; however, increasing volume beyond 3-5 high-quality sets per muscle group is unlikely to provide any additional benefit. Additional volume may actually result in a reduction in type IIx fiber proportion.

Training adaptations may be maintained with just 1 session per week.

3 - 10 reps, or the number of reps that can be performed at max velocity.

There is currently no research comparing rep ranges of high-velocity activities, but based on the most commonly used rep ranges in power training studies, 3-10 repetitions/set is likely a reasonable recommendation. A more specific recommendation would be to limit reps to the number that can be performed at max velocity.

 As much load as can be moved with max velocity.

Intensity/load is likely best determined by the ability to achieve maximum velocity. Bodyweight training is likely superior for novice individuals; whereas, trained individuals may benefit from adding height to a depth jump (not to exceed 50-60cm), or adding external load (not to exceed 20-30% of 1RM).

 Always include a quick eccentric contraction. Increasing eccentric demand is appropriate for progressing power exercise (e.g. higher depth jump).

Note, studies imply that improvements in concentric force production from an increase in eccentric load are limited to about 50cm depth jumps, and about 45% of 1-RM for upper body exercises in advanced athletes, and these limits would be much lower in novice individuals, recreational exercises, and athletes who have not reached peak levels of strength.

 NEVER purposefully allow weights to touch the floor, bounce off racks, or allow a pause during this phase of a power exercise (and, it is also not recommended during strength training for power athletes). A goal of power training should be to shorten the amortization phase as much as possible.

Overcoming the amortization phase requires the synchronization of the maximal impulse of motor unit recruitment, neuromuscular coordination, and the synchronous shortening of the muscle/tendon complex. Allowing the floor or rack to impart force, or disrupt this complex sequence during training, is likely to reduce the transference of gains made from training to daily activity and sport.

 Ensure any progressions that involve an increase in load do so during the earliest part of the concentric contraction. Increasing load at the end of a contraction with apparatus like bands and chains is not likely to have a positive impact on the force/velocity curve of power exercise.

 Following all the way through (letting go, leaving the ground, etc.) is likely to result in greater EMG activity, better kinematics, and larger improvements from training.

 Softer landing/catching reduces reaction forces, largely by increasing the amount of joint motion (excursion), which may reduce the wear and tear inherent in high-intensity training.

 Decrease time to cover the same distance/height, or complete the same number of reps

 Increase distance/height while maintaining speed and/or time

 Increase force by increasing load while maintaining speed and/or distance/height

For a complete review of all relevant research please refer to:

Selected Upper Body Power Training Research

A power pushup used to increase upper body power

Selected Total Body Exercise Research

An athlete performing the snatch exercise, an Olympic lift

Research Corner

Power Exercise Selection and Form

Feet, knees, and hips in alignment and hip-width

Pelvis neutral (no anterior pelvic tilt or asymmetrical weight shift)

Neural Spine (drawing-in maneuver or bracing if necessary)

Neutral cervical spine (Chin-tucked & head back)

Arms and legs extended but soft, ready to accept the ground or external resistance

Unlike strength training, every power exercise is at least partially total body. It is inappropriate to try and maintain rigidity at any joint.

Form is a controversial topic in the fields of physical medicine, health, and human performance. Unfortunately, the controversy has not resulted in a large amount of direct evidence; that is, research that specifically compares form cues and their effect on the improvements made from training and rehabilitation programs. One study by Schilling et al. demonstrated that there was no correlation between foot motion, placement (forward, neutral, back, asymmetrical), and lifting performance during the 1998 U.S.A. Weightlifting Collegiate National Championships (12). This likely implies that foot placement varied between individual competitors, and was not a significant factor in performance. However, rather than assuming that form is not a significant factor for consideration, it may be ideal to consider form from the perspective of long-term injury prevention. Form cues in this course have been developed to reduce the likelihood of alignment issues that have been correlated with dysfunction (e.g. knee valgus/knees bow out). For more research on the correlation between alignment, dysfunction, and pain, refer to the courses under the category "Postural Dysfunction/Movement Impairment", and articles such as 

Sprints are a great example of explosive (power) exercise

Video: Power Overhead Press (Shoulders)

Video: Posterior Kinetic Chain Throw (Total Body with Shoulders)

Video: Tire Flip (Total Body with Shoulders)

Videos: Shoulder Power Progressions

Medicine Ball Chest Pass

Power Push-up

Sled Push (Chest)

Chest Power Progressions

Medicine Ball Slam/Chop

Power Row Sled Pull

Power Row Sled Pull Progressions

Squat to Row Sled Pull Power

Back Power Progressions

Miyaguchi, K., & Demura, S. (2008). Relationships between stretch-shortening cycle performance and maximum muscle strength. The Journal of Strength & Conditioning Research, 22(1), 19-24.

Young, K. R., Gabbett, T. J., Haff, G. G., Newton, R. U., Watts, D. G., & Sheppard, J. M. (2013). The effect of initial strength levels on the training response to heavy resistance training and ballistic training on upper body pressing strength.

Newton, R. U., Murphy, A. J., Humphries, B. J., Wilson, G. J., Kraemer, W. J., & Häkkinen, K. (1997). Influence of load and stretch shortening cycle on the kinematics, kinetics and muscle activation that occurs during explosive upper-body movements. 

European journal of applied physiology and occupational physiology

Bevan, H. R., Bunce, P. J., Owen, N. J., Bennett, M. A., Cook, C. J., Cunningham, D. J., … & Kilduff, L. P. (2010). Optimal loading for the development of peak power output in professional rugby players. The Journal of Strength & Conditioning Research, 24(1), 43-47.

Newton, R. U., Kraemer, W. J., Häkkinen, K., Humphries, B. J., & Murphy, A. J. (1996). Kinematics, kinetics, and muscle activation during explosive upper body movements. Journal of Applied Biomechanics, 12(1), 31-43.

Koch, J., Riemann, B.L. and Davies, J. (2012). Ground reaction force patterns in plyometric push-ups. Journal of Strength & Conditioning Research, 2220-2227

Ignjatovic, A. M., Radovanovic, D. S., & Kocić, J. (2019). Effects of eight weeks of bench press and squat power training on stable and unstable surfaces on 1RM and peak power in different testing conditions. Isokinetics and Exercise Science, 27(3), 203-212.

Cormie, P., McBride, J. M., & McCaulley, G. O. (2008). Power-time, force-time, and velocity-time curve analysis during the jump squat: impact of load. Journal of applied biomechanics, 24(2), 112-120.

Garhammer, J., & Gregor, R. (1992). Propulsion forces as a function of intensity for weightlifting and vertical jumping. J Appl Sport Sci Res, 6(3), 129-34.

Helland, C., Hole, E., Iversen, E., Olsson, M. C., Seynnes, O. R., Solberg, P. A., & Paulsen, G. (2017). Training strategies to improve muscle power: is Olympic-style weightlifting relevant?.

Cronin, J., McNair, P. J., & Marshall, R. N. (2001). Developing explosive power: A comparison of technique and training. 

Schilling, B. K., Stone, M. H., O'Bryant, H. S., Fry, A. C., Coglianese, R. H., & Pierce, K. C. (2002). Snatch technique of collegiate national level weightlifters. Journal of Strength and Conditioning Research, 16(4), 551-555.

Bibliography

Questions, comments and criticisms welcomed and encouraged.

Upper Body Power Exercises and Total Body Power Exercises

Related Courses:

Course Summary: Upper Body Power Exercises and Total Body Power Exercises

Study Guide: Upper Body Power Exercises and Total Body Power Exercises

Introduction

Research Corner
2 Sub Sections

Power Exercise Selection and Form

Videos: Shoulder Power Progressions
3 Sub Sections

Chest Power Progressions
3 Sub Sections

Back Power Progressions
4 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Upper Body Power Exercises and Total Body Power Exercises

Related Courses:

Course Summary: Upper Body Power Exercises and Total Body Power Exercises

Study Guide: Upper Body Power Exercises and Total Body Power Exercises

Introduction

Research Corner2 Sub Sections

Power Exercise Selection and Form

Videos: Shoulder Power Progressions3 Sub Sections

Chest Power Progressions3 Sub Sections

Back Power Progressions4 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Research Corner
2 Sub Sections

Videos: Shoulder Power Progressions
3 Sub Sections

Chest Power Progressions
3 Sub Sections

Back Power Progressions
4 Sub Sections