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This is Brent once again coming at you
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going to show you guys how to transform the normal push up into a plyo or
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plyometric push up. I'm going to have my friend Kamal come out and help me
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demonstrate. Now Kamal is just going to set up a normal push-up position. You guys
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know what the form for a push-up already is, you guys have seen this may be in a
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previous video, or you're just starting to get those kinetic chain checkpoints
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down. So I'm going to have his feet, knees, hips in a straight line, he's not
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squeezing his thighs together, he's not letting his feet touch, he's drawn in, his
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chin is back and tucked, and his shoulders are back and down. Now Kamal
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has been working on push-ups and obviously is very good at push-ups. Now
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the question is is how do I get the most out of this from a power perspective, so
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that I increase the capacity of his chest to produce force with a
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significant amount of velocity or speed. So first question is where's the
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amortisation phase on a push-up, well eccentric is on the way down, and the
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amortisation phase is that isometric contraction between eccentric
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deceleration and concentric explosion. So what we have to remember with this
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push-up is Kamal is going to spend as little time as possible in the bottom of
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this push-up as he possibly can. So let's go ahead and see a good push up from you
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first, give you a little warm up here All right now what I want you to do is the
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same thing, except I want you to spend no time at the bottom and explode, so that
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your hands actually leave the ground on this one. Boom, good, and that was pretty
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good. One thing Kamal did and I'm glad he did it so we can show this to you on
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video, is he actually hit his hands into the ground. Now plyometrics a good phrase
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for you guys always to keep in the back of your head, is plyometrics should be
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seen and not heard right. We want that quiet landing, we want that efficient
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eccentric deceleration of force, that's the only way Kamal is going to be able
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to turn it around rep after rep. So what I'm going to have Kamal do this time, is
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we're just going to work on one push up at a time. He's going to explode from the
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bottom, and then concentrate on a really soft landing when he comes back to the ground.
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Much softer, that was better. You can actually let yourself lower all the way
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to the ground. So let's try another one, boom, and nice soft landing. Alright guys
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as he starts softening that up a little bit i can start turning this around, and
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go okay let's see two in a row good, good. Now I know some of you guys are thinking
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well why not just clap, or why not just clap behind the back, or why not touch
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the thighs, I have seen all of those variations, one thing i don't like about
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those variations much is they take somebody's hands out of position right. A
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lot of times they end up also doing one of these things, where we talk about that
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efficient eccentric deceleration I've seen a lot of clapping push-ups and I
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know Kamal has too, where it's like clap and then they catch here, well that's
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that's no longer a power exercise. We need to push through actually leave the
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ground this way. So let's talk about a regression because what I find most
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often is people can't actually do this effectively from the ground, this is
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actually an extremely hard exercise. The fact that Kamal can do it is
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ridiculously impressive. Let's go ahead and elevate a little bit, that's going to
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shorten the moment arm of the body. You guys could use a standard bench if you
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wanted to. Alright so we're going to get Kamal elevated a little bit just like
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you'd elevate a push-up, and now we're going to work on the same cueing. He's
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going to lower himself down, explode, spend as little time here as you
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possibly can and then you're going to land as softly as you can, and we'll just
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do one of these at a time. Poom, and soft, that was actually wonderful, that would
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be a great place to start if I can get all of that set up. Let's see one more
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of those because that looked absolutely fantastic. You guys saw nice height and
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then that nice soft landing, let's try two in a row.
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Poom, soft landing explode through, good good. This time I want you to do two in a
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row but spend less time with your chest on the mat. Poom poom, nice. So even
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with Kamal although I liked the way his pushups looked on the floor, that looked
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better; and if I was trying to set up a power exercise where I wanted him to do
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repetitions, like I wanted him to be able to do that six to ten repetition range, I
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might have him elevate on the box. Now i am going to show you guys a progression,
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if i was working on max power, all right this is that absolute all-out effort
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right that one almost to the point of like a one rep max sort of type of
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effort but we're talking about max power instead, so this is the most ballistic
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you can be, we could start turning this around in to drop in style push-ups.
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Alright so now we're going to increase the eccentric load to try to increase
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the stress on those connective tissues, increase the stress on that that stretch
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reflex right, more miles out of reflex to try to get more concentric, more power on
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the concentric phase. So what we're going to do is we're going to turn this around
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a little bit,
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we're going to use two boxes, Kamal is going to set up,
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and I think you guys can see where this is going come. Kamal is going to
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give himself a little bit of a bounce, he still got to use the same cues, I still
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want him to land soft, but now he's going to have all this momentum that he has to
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turn around at the bottom to explode up and get himself back on this box. Alright
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so let's see it Kamal, good luck. Poom, you can see that was pretty hard. Let's
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try to soften up that landing. I'd go through back through the same cues now
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guys, it's still the same exercise. Good, can you soften up your landing on the
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box even if you have to go back down into a push-up, that's okay. Poom, good
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good. All right Kamal i'll let you go ahead and relax, that was obviously way more
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reps than we would do in one set of power training. Kamal did a wonderful job,
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thank you so much for coming out. I hope you guys got some tips and some tricks,
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and I hope you guys will focus on the quality of human movement rather than
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just the quantity of human movement with this power exercise. I know you guys