0:00 This is Brent president of B2C Fitness, and in this video we're doing more power 0:04 training. In this case we're going to work on our chest musculature. We're 0:07 doing a sled push, we're working on velocity now, not load. I want to see how 0:13 much speed I can get out of somebody's kinetic chain. I'm going to have my 0:18 friend Vinnie come out and help me demonstrate this exercise. Now if I'm 0:21 talking to you guys about power training, I'm talking about explosive movement 0:25 patterns that include something called an amortisation phase, which is that 0:29 quick turnaround between an eccentric load and a concentric push. We're trying 0:35 to take advantage of stretch reflex and that recoil in our facial tissue, to add 0:40 to the amount of power we can produce. So in order to get this eccentric load on 0:45 our pushing exercise, so that this doesn't turn into like a fast benchpress, 0:49 I wanted to actually have like a little bit of a bounce to it. What I need Vinnie 0:52 to do is he's going to walk forward, and you can see here he's walked forward 0:56 just short of his end range in his shoulder complex, all right that is a 1:01 pain-free, good form end range. He's lined up his kinetic chain checkpoints, he's 1:07 then just backed up a little bit so he's got a little bit of slack, and the way 1:12 he's going to create that eccentric load is to fall forward a little bit, just let 1:16 momentum take over, let him fall forward as soon as he feels that stretch. He's 1:21 going to push as hard as he possibly can. You know what actually I take that 1:25 back, not as hard, as fast as he possibly can. You ready Vinnie, alright let's see 1:31 it. Nice Vinnie, and you guys notice he's 1:34 kept nice and stable, his kinetic chain kept nice and straight. Let me go ahead 1:38 and back you up, hold on one second here, 1:47 if Vinnie had problems stabilizing we might need to lower the weight a little 1:50 bit, but he was nice and stable at the top of that movement. I don't want to see 1:54 him falling over at the end. Alright so walk forward just a little bit, just 1:57 short of your end range. Good, now stand up nice and tall for me, good, ball 2:02 forward, as soon as you feel it boom, nice. You guys can see there was a lot of 2:06 turnaround between that eccentric and concentric load. Now of course i could 2:11 have Vinnie keep doing these, keep taking a step forward, getting just short of his 2:15 end range, boom push, take another step forward, just short of his end range, boom 2:20 push, and just keep going until he gets to that rep where his velocity starts to 2:25 cave, remember we're not doing as many reps as Vinnie could possibly do. The 2:28 weights not that heavy, it's as many reps as Vinnie can do with the maximal amount of 2:34 speed. Now once he has this down, I can go ahead and progress though, and put a 2:39 lot more force unilaterally on his kinetic chain, force a little bit of him 2:44 having to stabilize against a torque force, and work on one arm at a time. I'm 2:48 going to go ahead and decrease the load a little bit here Vinnie. Why don't you go 2:53 ahead and wrap those handles up so you got one. 3:04 The mechanic doesn't change here guys, he's still going to line up his kinetic 3:08 chain checkpoints. I'm gonna have him put his other hand on his hip so that he's 3:11 nice and stable, and not flailing around. He's drawn in, ready and go. Nice, take a 3:20 big step forward, let's do it again. Good, you guys can switch back and forth hands, 3:28 or you guys can do all your reps on one hand, and then all of your reps on 3:31 another. In another video we'll talk about progressions from this exercise, 3:35 where we'll include more of the lower part of your kinetic chain. I hope you 3:39 guys enjoy this video, enjoy this exercise, and get a ton more power out of 3:43 your chest muscles. Talk to you soon. 3:48
