0:06 This is Brent, President of B2C fitness, and in this video we're starting our power 0:10 training. In this particular video we're going to do a power row, or a power 0:13 exercise for our back musculature. Now, if we're talking about power exercises, 0:18 human movement professionals, I'm no longer talking to you about how much 0:21 weight you're lifting. I'm talking about how fast you're lifting. I'm going for a 0:26 totally different set of neuromuscular adaptations, that is rate coding, and to a 0:31 certain point motor unit recruitment. This gets a little complicated but it's 0:35 basically everything with speed. For us to do that, every exercise that we do is 0:41 going to have to have a couple of things. It's going to have to have an 0:44 amortization phase, and all an amortisation phase is, is a very quick turnaround from 0:49 an eccentric load, to a concentric contraction. So, I know all of our 0:54 exercises have an eccentric, isometric, and concentric, this is going to try to 0:58 shorten that isometric down as short as we possibly can. The second thing all 1:03 power exercises have to be is ballistic. If this does not look ballistic, if it's 1:09 not as fast as possible, it's no longer a power exercise, at least as far as we're 1:14 concerned as human movement professionals. All I'm trying to get out 1:17 of you is more speed. So I'm going to have my friend, fellow peer, doctor of 1:24 chiropractics come out and help me demonstrate this exercise. I've been 1:28 beating on him all day with these power exercises, and we're going to do this 1:32 power row. Now, Dave, I'm going to have you come over here and stand, grab this just 1:36 like you do any other standing row. So, first things first, kinetic chain 1:41 checkpoints don't change for power exercise. I still wants you to keep 1:44 very close check on somebody's posture. So, notice his feet are parallel to each 1:49 other underneath his hips, his posture looks good, he's standing up nice and 1:52 tall. Alright, so to get this eccentric load on this exercise, what I'm going to 1:57 ask Dave to do is he's going to actually put about 30 degrees, he's going to flex 2:02 about 30 degrees at his elbows, and that's going to give him a little 2:06 slack in his kinetic chain. He's then going to go ahead and 2:11 fall back, he's going to let that fall back, eccentrically load those muscles of 2:16 his back, as soon as he feels the end of that load I want you to pull, not as hard 2:21 as he possibly can, but as fast as he possibly can. I want to see this sled 2:26 actually slide across this mat that we know is not going to let it slide very 2:29 far. Alright, so here we go, 30 degrees in the elbow, draw-in for me, bend your 2:35 knees just a little bit, fall back, let it jerk you, and pull as hard as 2:40 you can. Nice! And notice also, he was nice and stable at the end. So the 2:45 same things we look at for form in any other exercise, his form was good, he kept 2:50 his shoulders out of his ears, that looked like a straight row, and notice he 2:54 can stabilize and control after. He wasn't falling all over the place. 2:58 Let's go ahead and have you take a step back and start over. 3:03 Good, about 30 degrees here, draw in for me, bend your knees, ready, nice. 3:12 Now, I would have Dave keep doing this for probably 6 to 10 reps, or until he 3:18 started to slow down. Any hint at slowing down is the end of your set, it's 3:24 not how many times you could possibly pull this. We want a maximal amount of 3:29 power produced, we want to practice how much power we can produce. As soon as you 3:33 slow down you're actually practicing to be slower. We're going to pull the sled 3:36 back to where we started. 3:42 We're going to progress this exercise just a little bit, so I'm going to have 3:46 you fold these handles in 3:53 so we only have one handle. Just like we have stability 3:58 progressions inside of our strength training, we can do the same thing with 4:01 power. I'm going to have you go ahead and stand back, the form doesn't change any. 4:05 I'm going to have you put your hand on this hip, draw-in, bend your knees just a 4:10 little bit, good. Up nice and tall. Alright, 30 degrees here, get you a little slack, 4:15 ready, fall back and pull. I'm glad 4:22 this happened on this video, notice there was no power there. It almost 4:26 turned into a max strength exercise. He couldn't actually create any velocity in his 4:31 movement pattern. So despite the fact that he can pull the sled, I probably 4:36 could have him put three or four of these plates on there he can still pull 4:40 it, I want power. This isn't max strength training. 4:50 I want you to get this sliding towards you, so as fast as you 4:54 can, don't think as hard as you can. A slight bend in your knees, let's get a 4:59 little bit of slack here, good. Are you ready? Fall back, jerk, and pull. There we go! You 5:05 can see some velocity was created. Now, obviously Dave is very ready for 5:09 this progression, it looks good, I would have him do 6 to 10 repetitions on 5:12 each side, or until I just started to see him slow down. We'll talk about further 5:17 progressions in our next video, I hope you enjoyed this. Thank you, Dave.
