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