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This is Brent, President of B2C Fitness, and in this video, on a blustery New York day,
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we're not letting the weather stop us, we're still going to get out here and do
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our power training. In this video we're doing progressions from our power sled
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row. We're going from a bilateral handled row, to a unilateral rope row. As I
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mentioned in the previous video, if I'm talking to you about power I'm not
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talking about how much you can lift, but how fast. Increasing speed and momentum
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in the kinetic chain is a different set of neuromuscular adaptations. I'm going
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to have my friend, Vinnie, come out and help me demonstrate how we get the most
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speed out of his kinetic chain. First things first, he's going to grab this
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rope. We're already talking about this unilateral pull, so if I've
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switched to the rope I've already worked on his bilateral mechanics, I know his
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form looks pretty good both bilaterally, and probably unilaterally with a handle
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as well, because just a switch to a rope is going to require more grip strength,
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more musculature involved in his kinetic chain, to keep producing this momentum. We
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learned from the last video that in order to create a power movement we need
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something called an amortisation phase. That requires an eccentric load, a
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forceful lengthening of tissue, followed immediately by a concentric load. Now, in
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order to get that forceful loading of his kinetic chain, we're going to have to
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put a little slack in his line, so he's going to get about 30 degrees of
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elbow flexion here. He's going to have nice, soft knees, be nice and drawn-in here,
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and then what he's going to do is fall back, and as soon as he feels that
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stretch on his kinetic chain, he's going to pull as fast as he possibly can. So
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the practical application of this, what it's going to look like, is going to be
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kind of like a bounce. He's going to fall back and pull as hard as he can. Let's go
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ahead and put your hand on your hip, good, draw-in. Are you ready Vinnie? Alright, maximal
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effort. Nice! You can see the amount of
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force that generated. A nice stretch, followed immediately by a ballistic and
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explosive movement. Alright, let's try the other hand. Alright, let's get a little
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bit more rope , get a little less slack in your line here. Good. Squat down
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just a little bit, draw-in, fall back, pull. Good, and now he can keep switching hands
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back and forth, he can do all of his reps on one arm and then all of his reps on
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the other. The thing for you to remember is the amount of reps that
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you're going to do, isn't going to be that many. It's going to be somewhere
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between six and ten reps. The set stops not when you can't pull it anymore,
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but when you can't pull it as fast as you initially pulled. Now, I think you
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can see where this sort of exercise is headed. We can start going to
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a hand over hand mechanic. So instead of just doing one at a time, once he gets
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that down, he gets that bounce down, we can start working on him bounce and then
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bounce and pulling from the other side. Alright, let's try to try to get that
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going. I'll pull it back.
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So let's just try to do a couple reps in a row. We'll do right left, and then left
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right. Alright, so he's setting up his kinetic chain checkpoints just the same
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as he always would. A little slack in your line there buddy. Good. It takes a
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little bit of practice, you're going to have to adjust the weight to make
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sure that he's only getting enough rope to just extend out that next
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hand and pull. You can see here he got a little too much rope at the end and he
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started falling backward. So you are going to have to play with
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your surface that you're working with, and how much friction is there, and how
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much weight is actually on the sled. Let's give Vinnie another another chance to
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practice that. This time, Vinnie, instead of going hand over hand over hand, I want
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you to just do right left, stop, and then left right, stop.
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Beautiful, and you can see he had a nice tempo there. His rotations were efficient.
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So that's what we're looking for. Let's see if he can get the same thing
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happening going from left to right. We might have a little bit of weakness
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where he has little more coordination going from dominant hand to weak hand than
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the other way around.
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We can see there, we've kind of picked up on a little weakness Vinnie has. His left
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side needs a little bit of work. So if I was going to work with Vinnie this is
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probably where I would stop. I would be like, 'alright, we're going to do left
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right, hand over hand', and I'd give him six to ten repetitions as long as he
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could keep the tempo. We'd eventually work up to a hand over hand over hand
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over hand, and then rope lengths can become kind of like your sets. You
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can get longer ropes as long as you can continue pulling with the same maximal
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velocity you started with. I hope you enjoy this video, I hope you
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enjoy this exercise, I hope you get a ton of power from it. I look forward to