0:00 This is Brent, President of B2C Fitness, and in this video, on a blustery New York day, 0:05 we're not letting the weather stop us, we're still going to get out here and do 0:08 our power training. In this video we're doing progressions from our power sled 0:12 row. We're going from a bilateral handled row, to a unilateral rope row. As I 0:19 mentioned in the previous video, if I'm talking to you about power I'm not 0:22 talking about how much you can lift, but how fast. Increasing speed and momentum 0:27 in the kinetic chain is a different set of neuromuscular adaptations. I'm going 0:32 to have my friend, Vinnie, come out and help me demonstrate how we get the most 0:35 speed out of his kinetic chain. First things first, he's going to grab this 0:39 rope. We're already talking about this unilateral pull, so if I've 0:44 switched to the rope I've already worked on his bilateral mechanics, I know his 0:48 form looks pretty good both bilaterally, and probably unilaterally with a handle 0:52 as well, because just a switch to a rope is going to require more grip strength, 0:56 more musculature involved in his kinetic chain, to keep producing this momentum. We 1:02 learned from the last video that in order to create a power movement we need 1:07 something called an amortisation phase. That requires an eccentric load, a 1:12 forceful lengthening of tissue, followed immediately by a concentric load. Now, in 1:18 order to get that forceful loading of his kinetic chain, we're going to have to 1:22 put a little slack in his line, so he's going to get about 30 degrees of 1:26 elbow flexion here. He's going to have nice, soft knees, be nice and drawn-in here, 1:30 and then what he's going to do is fall back, and as soon as he feels that 1:34 stretch on his kinetic chain, he's going to pull as fast as he possibly can. So 1:39 the practical application of this, what it's going to look like, is going to be 1:43 kind of like a bounce. He's going to fall back and pull as hard as he can. Let's go 1:47 ahead and put your hand on your hip, good, draw-in. Are you ready Vinnie? Alright, maximal 1:51 effort. Nice! You can see the amount of 1:55 force that generated. A nice stretch, followed immediately by a ballistic and 2:00 explosive movement. Alright, let's try the other hand. Alright, let's get a little 2:07 bit more rope , get a little less slack in your line here. Good. Squat down 2:11 just a little bit, draw-in, fall back, pull. Good, and now he can keep switching hands 2:19 back and forth, he can do all of his reps on one arm and then all of his reps on 2:23 the other. The thing for you to remember is the amount of reps that 2:28 you're going to do, isn't going to be that many. It's going to be somewhere 2:31 between six and ten reps. The set stops not when you can't pull it anymore, 2:37 but when you can't pull it as fast as you initially pulled. Now, I think you 2:42 can see where this sort of exercise is headed. We can start going to 2:47 a hand over hand mechanic. So instead of just doing one at a time, once he gets 2:52 that down, he gets that bounce down, we can start working on him bounce and then 2:56 bounce and pulling from the other side. Alright, let's try to try to get that 3:01 going. I'll pull it back. 3:06 So let's just try to do a couple reps in a row. We'll do right left, and then left 3:09 right. Alright, so he's setting up his kinetic chain checkpoints just the same 3:16 as he always would. A little slack in your line there buddy. Good. It takes a 3:25 little bit of practice, you're going to have to adjust the weight to make 3:28 sure that he's only getting enough rope to just extend out that next 3:34 hand and pull. You can see here he got a little too much rope at the end and he 3:38 started falling backward. So you are going to have to play with 3:40 your surface that you're working with, and how much friction is there, and how 3:44 much weight is actually on the sled. Let's give Vinnie another another chance to 3:47 practice that. This time, Vinnie, instead of going hand over hand over hand, I want 3:56 you to just do right left, stop, and then left right, stop. 4:10 Beautiful, and you can see he had a nice tempo there. His rotations were efficient. 4:15 So that's what we're looking for. Let's see if he can get the same thing 4:18 happening going from left to right. We might have a little bit of weakness 4:21 where he has little more coordination going from dominant hand to weak hand than 4:24 the other way around. 4:31 We can see there, we've kind of picked up on a little weakness Vinnie has. His left 4:35 side needs a little bit of work. So if I was going to work with Vinnie this is 4:39 probably where I would stop. I would be like, 'alright, we're going to do left 4:42 right, hand over hand', and I'd give him six to ten repetitions as long as he 4:47 could keep the tempo. We'd eventually work up to a hand over hand over hand 4:51 over hand, and then rope lengths can become kind of like your sets. You 4:56 can get longer ropes as long as you can continue pulling with the same maximal 5:01 velocity you started with. I hope you enjoy this video, I hope you 5:05 enjoy this exercise, I hope you get a ton of power from it. I look forward to 5:09 talking to you again soon.
