0:00 This is Brent of the Brookbush Institute and in this video we're doing power exercise for our chest. 0:03 We're going to take one of the most commonly used exercises, which is a 0:07 medicine ball chest press, break it down, and show you guys how to get the most out of 0:12 every centimeter of this exercise. I'm going to have my friend Vinnie come out, 0:16 he's going to help me demonstrate. Now, the first thing we've got to teach Vinnie, 0:20 before we even get into the power; we know that power exercise means 0:25 that it's going to be high velocity, it's going to be ballistic, and it's going to 0:27 require in amortization phase. But, before we can take advantage of that 0:31 amortisation phase, this is going to sound silly, I need to teach Vinnie how to 0:35 catch. Now, Vinnie, just go ahead and do a medicine ball chest press like we see 0:39 everybody do. Alright. He caught the ball here. If I want an amortization 0:47 phase, I want an eccentric load to a quick concentric turn around. I can't 0:53 have any catching the ball here. He's stopping the ball, and then throwing it 0:55 back. If we're going to catch this ball and take advantage of our connective 0:59 tissue stretch reflex, I need Vinnie to pass this ball and then catch it out 1:04 here, so that he eccentricly decelerates that ball back to his chest. 1:09 This is something we talked about on our serratus anterior reactive activation 1:14 video. If you guys want to look up that video, that's probably a great place to 1:18 start a regression of the exercise we're about to show you. To get back into it 1:22 here though, I'm going to have Vinnie - number one - throw a little higher 1:26 than his head so that it comes back down to his hands, we don't 1:28 want it coming down below his hands. Make sure that he stays out here, and 1:32 catches really softly. 1:36 That time you kept your hands out! If you stop the ball right, I don't 1:41 want to hear the ball, I want it nice and soft, brought back to your chest. Did you 1:49 See that? Nice. He brought the ball back, he decelerated all the way back from 1:53 here. We always talk about how power exercises should be seen and not heard. I 1:57 don't want to hear the ball here, obviously we're gonna hear the ball when 2:00 it hits the wall, but I don't want to hear the ball when it hits his hands. 2:03 Alright, so he got one in a row, let's see if we can get two in a row out of them. 2:11 Alright, so now we can start working on, for these two, turning it 2:16 around faster. I want you to do it as fast as you can, keeping your hands out. 2:23 There we go. You can see he's starting to get that idea that he catches out 2:27 here, not back here. This is going to, in the long run, help us produce a lot more 2:32 force, by taking advantage of that amortisation phase. Let's have you step a 2:36 little closer. There are two ways to progress this exercise, and you're going to have to use your own personal preference 2:37 And your own professional opinion and 2:47 see which you like better. If I move him closer, that ball is going to come back at him 2:52 faster, which is going to create a lot more force that he has to turn around. If 2:56 he backs up, he's going to have to produce more force to get it to the wall. 3:01 I find, generally, that I like to move people closer to the wall, because I think that 3:04 reactivity is more important. But, if you've got a really advanced athlete, and you 3:08 want to work on that all out max power, you may got a boxer you just want to 3:12 work on that all out max strength for that last final punch, - great - back them up! 3:17 But, if you want more speed, more reactivity, you're gonna have to bring 3:21 them closer. Alright, let's see it again. We got you on two, let's 3:26 keep it two. 3:29 Good, try a little lower. This ball's coming back faster, it's not going to 3:33 delay so much. Good. Let's try three this time. Nice! Alright, so we can see 3:42 we're starting to get that pattern together, he's starting to be able to do 3:46 one in a row, two in a row, three in a row, with good form. His kinetic chain 3:49 checkpoints are in line, that always stays the same no matter what exercise 3:52 we do, feet, knees, and hips are all in good alignment. Let's see if we 3:57 can get them up to 10. I will try to count Vinnie through ten right now and see what 4:01 happens. Nice! Now, I know some people are 4:12 thinking, 'all right Vinnie can do ten, they look fast, they look quick, let's up the 4:17 weight'. I'm not going to up the weight. I'm going get nasty on Vinnie! I'm going to pull a 4:23 stopwatch on Vinny now. If I want him to increase power, which to me is velocity, 4:28 and speed, I'm going to time him for ten, and then start recording how fast he can 4:34 get ten done at a marked distance. I can then move them up, reset the time, make 4:41 him do that faster, or I could back them up as we talked about. It's going to take 4:44 more force production if he backs up, especially if I try to keep them under 4:48 the same time. These are all ways of increasing speed, and working with that speed 4:52 variable so that we keep increasing power. Now, obviously if we hit a 4:57 plateau in speed, then you can start talking about heavier medicine balls. So, 5:01 are you guys ready to time Vinnie? We'll do one more quick review. We're going 5:06 to do hands out for your catches, which you've been doing great on. You're 5:09 also going to turn around as fast as you possibly can because you're being timed. 5:13 Notice the kinetic chain checkpoints are all lined up. Those generally stay in 5:17 this exercise, you keep nice and drawn in here. Are you ready Vinnie? Get set. 5:22 Go! Seven, eight, nine, ten... Six point seven eight seconds! That would 5:33 be the new target for him to beat! I hope you enjoyed this video. I hope you 5:37 enjoyed how we progress this exercise, and how we broke it down. I hope 5:41 you get a lot more power out of your chest! 5:45
