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In Search of Power, Part 1



Posted in: Articles by ProSource, Training Articles
By John Davies | Oct 30, 2008



The notion of "power" and "force development" is one that you hear a great deal in the " iron game." In-fact the notion of developing maximal force whether'"directing, accepting or re-directing'"sits at the cornerstone of my "Concepts of Training." And while I note this endlessly in my teaching, the question looms large: Just precisely "how" do you do this?

I have gone to great length in the past discussing the basics of lifting and how proper training protocols are quite "simple." Noting that resistance work is basically pushing, pulling, pressing or squatting, I choose from a very basic stable of six major lifts and then embellish them with less complicated movements that support their development.

The major compliance problem in the iron game isn't merely exercise choices but how they are performed. A cursory review of trade magazines and many of the most well-known "experts" reveal an astonishing and recurring flaw in that subjects typically do not "project" weight properly when it comes to classic movements such as Squats or Deadlifts. Ultimately this issue of movement generation becomes the signal greatest problem for the training professional or dedicated exercise enthusiast when they begin implementing a well designed training program.

With this in mind, I wanted to present a unique article series that will help you develop an injury free and flexible physique, while promoting powerful movement generation. To do so, we'll borrow upon a very large body of work found in my " RED2" and " DMC" training system in "With Grace". 

To start things off, we'll look at the preliminary floor-based movements found in the DMC system. Recalling the basic notions of resistance work, all lifting is simply performing a concentric, eccentric or static holding movement. While much focus is spent on the concentric action, with less on the eccentric, few concern themselves with the static action. Yet the ability to maintain body posture under duress might be the single greatest concern and clearly the reason behind why form and movement generation break down when the intensity level increases.

The DMC program is a dynamic nine-stage program based upon the power, and the fluidity of movement that starts in slow "easy" static holds and progresses into explosive movements at a remarkably quick pace. Advancement through the stages comes with an intense understanding of the body and proper movement generation. It is also one of the most challenging training program series that I have devised (although oddly "simple looking") and usually leaves the toughest of athletes quaking.

Prior to entering the full DMC system, each of our users will employ a preliminary development program. Within each of the circuits employed during this developmental program, each will commence and end with a specific series of structurally key movements. These holds appear quite easy at first but when performed correctly, they will greatly enhance posture, neuromuscular control and body awareness. This is a good starting point and I would suggest all readers begin to make use of this plan three to five times per week.

Users should make sure they are wearing comfortable clothing and in a relaxed, peaceful setting in which they can devote complete attention to their workout. In the event the holds are too long to start, roll them back to a 15 second start and repeat the circuit twice, however when performed properly this is roughly thirty minutes.

Each circuit starts with 30 second holds of the following positions:
Rx, position 1(r) and (l), repeat twice
1
Rx, position 2(r) and (l)
2
Rx, position 2(r) and (l)
Rx, position 1(r) and (l), repeat twice

Each circuit concludes with 30 second holds of the following positions:
Plank
3
Side Plank (r) and (l)
4

Horse (r) and (l)
5

Superman
6
Squirrel (repeat twice with 30 second rest in-between sets)
5

Circuit 1
note you should be entering this position from the eccentric lowering from Rx 3 to Rx 5.
Bridge
- repeat twice, between each hold bring hips to ground, draw knees to chest, grasp hands over shins and stretch back
6
Table
7
Bridge, leg up
Bridge
Table


Circuit 2
Bridge
- repeat twice, between each hold bring hips to ground, draw knees to chest, grasp hands over shins and stretch back
Table
Table, one leg under (r) (l)
8
Table, one leg up (r) (l)
9
Table
Table arm to reach leg up (r)
10
Table
Table arm to reach leg up (l)
Bridge

In our next installment we'll begin looking into standing movements from the RED2 system of muscular education. Follow this program with diligence and you'll notice your power and muscular gains will come with ease.





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Disclaimer: The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.





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