What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
Today it's all about power and how powerful are you?
I can tell you this right now, if you are not carving out a section of your training
to become more powerful then you will not be powerful because you have to train for
power.
Power is not just being strong, it's being able to exert that strength quickly.
We could do that and we could train for that, but you have to be sure that you are.
Today I want to show you a few ways to do that and I'm talking about jumping higher,
running faster, punching harder, pushing faster, or harder; it's all about power and if you
don’t do it, guys, you won't get it.
So how do we know how to train for power?
I know that all of you do know about power because if I were to ask you to try to throw
a baseball as far as you can, or better yet ask a young kid to throw a baseball as far
as they can.
What do they instinctively do?
They instinctively bring their arm up here.
They don’t try to throw from here or do this.
No one does that.
They all bring their arm up to throw and they may not look all that pretty because they
may not have the coordination yet, but they've got the instinctive part right.
That is in order to get the ball to get as far as you want it to go you have to know
how to pre-stretch the muscles that are actually going to be involved in actually throwing
it.
So, by doing this I've stretched my triceps out, which is going to extend as part of the
throw.
I've also brought the arm up.
I didn't just do it down here and throw it.
I brought it up so I get the long head of the triceps on a stretch as well.
I've got the forearm flexors stretched by bending the wrists back.
You don’t have to tell them that.
They don’t do that.
They do this.
You also have the rotator cuff on stretch.
You have the torso on stretch by turning back and rotating.
The same thing can happen with a jump.
You don't try to jump from flat feet.
What you do is you try to bend at the knees, lean over at the waist, stretch the low back,
and stretch the glutes; that's how you instinctively know power.
But you've got to train for it in order to bring it out fully.
So what can we do?
Well, if you want to run faster I've got an exercise here for you.
It's called the Sprinter's Hang Clean.
What you do is you get into a split stance position, on leg in front of the other as
if you're almost ready to come out of the starter's block.
You're going to sprint.
That first step is so important.
The acceleration out of the box is critical.
You can train yourself to become a lot faster and more powerful in that position by doing
this exercise.
You're going to bring the hands up as fast as you can in a clean, switch your feet get
your feet where you get to a squared off stance, then drop your other foot right back and sprint.
So you're trying to train yourself to be very explosive on your first move.
This, you don’t need a heavy waist for.
As a matter of fact, you don’t train these movements to failure.
You're training for power and precision.
It's not about going to failure because what happens then is you break down your form.
So you want to know, not just what exercises do, but how to train them.
Now we can get you to jump higher.
The same thing here applies.
We're going to use this, not just a completely vertical jump displacement, but a broad jump;
a horizontal jump displacement.
We're still going to get components of vertical and horizontal by doing this.
So you still get back in this hang clean position and now as you clean you jump forward.
You want to be able to time that landing with the timing of the end of the clean where they
get up into the rack position with the dumbbells.
You keep trying to get faster at the clean and more precise and farther with your jump.
Be powerful.
Again, don’t train these to failure, to where your form breaks down.
Do them so you get good, high quality reps.
That's going to make you more powerful.
Finally, I talked about pushing faster, or pushing with more power.
Whether you be an MMA grappler, or a fighter and you need pushing power, or punching power.
What you want to do is, ditch one of the dumbbells during a dumbbell bench press and accelerate
the one that you do have.
Now what you'll do is you'll use your dummy hand and on the empty hand will drive the
acceleration.
Trying to do this with one arm tucked to your side isn't normal.
Think about back at the example where I said someone wanted to throw harder.
They do this because they're doing what's instinctive.
If I want to punch that way, this one goes back because I rotate the other way.
So what we want to do is mimic that, allow your body to work the way it should.
So as this arm's up, it's pulling down as this one comes up and I blow up and I pull
up and I keep doing that opposite motion trying to drive up with as much power as I can in
the weighted arm.
These will help you to become more powerful and your physique will represent that because
if you don’t train for power your physique will lack that quality of power.
It's going to lack that look of an Olympic sprinter.
That powerful, dense looking muscle.
You're going to need to train this way if you want to get this way.
Guys, I train you like this with ATHLEANX.
It's about being and athlete.
It's about overlooking no element of training.
It's about giving you the exercises and the way to do them at the right time so you're
not overlooking anything that I deem is important to get you to the end goal.
If you're looking for that program, guys, you can find it over at ATHLEANX.com.
In the meantime, if you've found this video helpful make sure you leave your comments
and thumbs up below.
If you want me to cover more power and more power exercises let me know and I'll cover
them here on this channel.
All right, guys.
I'll be back here again real soon.
See you.