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This is Brent of the Brookbush Institute coming at you on a cold
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exercises. In this video we're going after the shoulders. If I'm talking about
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power, we're not talking about just more load or more stability, we're talking
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about more velocity. I want more speed, that's what power exercise is all about.
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These exercises are going to have slightly different cueing than we would
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for some of the other exercises we've talked about where we're just trying to
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lift weight, or we're trying to increase stability. I'm going to have my friend
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Mike Tierney come out and help me demonstrate this exercise. Now, first
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thing first, he's going to get his kinetic chain checkpoints lined up. His feet are
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parallel to each other, the feet are underneath his hips, his knees are in line, he's got
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great posture in his upper body and he's drawn-in. Now, mike has already set up his
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distance. We practiced this a couple of
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times and you will see, when you do
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this shoulder press power movement, it kind of takes a couple tries to figure
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out how far you should be away from the wall so the ball doesn't bounce back
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behind you, instead it keeps landing just right in front of your face. Mike's
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going to grab this ball. The first thing we're going to need to work on I'm
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willing to bet, is keeping his body soft. This isn't like a shoulder
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press where I want you totally static from waist down. It's okay for him to
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bend his knees and use a natural motion that includes some of his lower body.
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Some of that extra strength from his lower body will help get the power out of this movement.
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After we get that first one off, I'm willing to bet that learning how to
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catch the ball is going to be the hardest thing we have to do, which is
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something that is often forgotten in power exercise. Let me go ahead and
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see your first rep here Mike, good. Notice first, go ahead and
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stop for a second here, you can kind of hear that catch, you can hear his hand
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slap the ball. It's a little cold out here which makes it a little tougher, but
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what I want Mike to do is catch like he's catching an egg. I don't
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want him to break that egg, I want it to be super soft so that I know he is
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eccentricly decelerating as efficiently as he possibly can. Let's try
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that one more time to let you concentrate on the soft catch. Much better!
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Now, assuming that I'm getting that eccentric deceleration
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efficiently, we can work on the big cue in power exercise, which is the
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amortisation phase. That is that quick turnaround from eccentric to
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concentric that allows me to use stretch reflex, and the stretch in his connective
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tissues, to add to the concentric force produced by his shoulder complex. Now
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Mike is going to catch softly and try to turn around at the bottom, which is here,
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as fast as he can. Are you ready? Catch soft, turn around quick, - good!
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Just one cue, you can kind of see the ball coming back and forward, you need to
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be careful to set up a marker on the wall that you're using so that you
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have an aim. This will also have to do with how many reps we're going to do for
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this exercise. Remember, since this is power training, it's not reps until
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fatigue, it's reps until we stop getting maximal power production. So, once he
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couldn't hit that mark anymore, the set is over, even though he could
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probably throw the ball ten more times. Let's try that a couple more
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times, trying to be consistent. Let's hit that white brick right up there. Are you
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ready? Go. Nice! Catch soft, up quicker...
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and we're starting to slow down just a little bit, so that'll be the end of that
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set. Then we take our two to five minutes to rest. That doesn't mean that we can't
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turn this around and do a back exercise followed by a leg exercise and keep
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things moving, we just need to give his shoulders rest. We could progress
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this exercise in a number of different ways. We could set the mark even higher
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if we started getting to a plateau in height, we then could consider increasing
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the weight of the ball. We could also increase the stability and work on
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reactive stabilization by just going on one leg. We'll show you guys a couple
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of those. Alright, one-legged medicine ball shoulder press. Ready?
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Let's get six. You can get higher than that, come on! Turn around faster, catch soft,
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turn around fast. You can see it gets very challenging to keep that
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amortisation phase and keep that power production when you're also working for
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stability. You can go for max power and increase the height, you could
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probably go for some level of endurance by setting a mark and going for reps, you
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could also go for stability by challenging them going on one leg or one
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leg with a stability device such as an Airex pad. I hope you enjoyed this