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This is Brent president of B2C Fitness,
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training. In this case we're going to work on our chest musculature. We're
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doing a sled push, we're working on velocity now, not load. I want to see how
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much speed I can get out of somebody's kinetic chain. I'm going to have my
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friend Vinnie come out and help me demonstrate this exercise. Now if I'm
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talking to you guys about power training, I'm talking about explosive movement
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patterns that include something called an amortisation phase, which is that
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quick turnaround between an eccentric load and a concentric push. We're trying
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to take advantage of stretch reflex and that recoil in our facial tissue, to add
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to the amount of power we can produce. So in order to get this eccentric load on
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our pushing exercise, so that this doesn't turn into like a fast benchpress,
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I wanted to actually have like a little bit of a bounce to it. What I need Vinnie
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to do is he's going to walk forward, and you can see here he's walked forward
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just short of his end range in his shoulder complex, all right that is a
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pain-free, good form end range. He's lined up his kinetic chain checkpoints, he's
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then just backed up a little bit so he's got a little bit of slack, and the way
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he's going to create that eccentric load is to fall forward a little bit, just let
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momentum take over, let him fall forward as soon as he feels that stretch. He's
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going to push as hard as he possibly can. You know what actually I take that
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back, not as hard, as fast as he possibly can. You ready Vinnie, alright let's see
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it. Nice Vinnie, and you guys notice he's
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kept nice and stable, his kinetic chain kept nice and straight. Let me go ahead
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and back you up, hold on one second here,
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if Vinnie had problems stabilizing we might need to lower the weight a little
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bit, but he was nice and stable at the top of that movement. I don't want to see
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him falling over at the end. Alright so walk forward just a little bit, just
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short of your end range. Good, now stand up nice and tall for me, good, ball
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forward, as soon as you feel it boom, nice. You guys can see there was a lot of
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turnaround between that eccentric and concentric load. Now of course i could
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have Vinnie keep doing these, keep taking a step forward, getting just short of his
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end range, boom push, take another step forward, just short of his end range, boom
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push, and just keep going until he gets to that rep where his velocity starts to
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cave, remember we're not doing as many reps as Vinnie could possibly do. The
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weights not that heavy, it's as many reps as Vinnie can do with the maximal amount of
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speed. Now once he has this down, I can go ahead and progress though, and put a
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lot more force unilaterally on his kinetic chain, force a little bit of him
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having to stabilize against a torque force, and work on one arm at a time. I'm
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going to go ahead and decrease the load a little bit here Vinnie. Why don't you go
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ahead and wrap those handles up so you got one.
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The mechanic doesn't change here guys, he's still going to line up his kinetic
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chain checkpoints. I'm gonna have him put his other hand on his hip so that he's
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nice and stable, and not flailing around. He's drawn in, ready and go. Nice, take a
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big step forward, let's do it again. Good, you guys can switch back and forth hands,
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or you guys can do all your reps on one hand, and then all of your reps on
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another. In another video we'll talk about progressions from this exercise,
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where we'll include more of the lower part of your kinetic chain. I hope you
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guys enjoy this video, enjoy this exercise, and get a ton more power out of
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your chest muscles. Talk to you soon.