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In Search of Power, Part 2
Posted in:
Articles by ProSource,
Training Articles
By John Davies
| Nov 20, 2008
Within "
In Search of Power, Part 1"
I introduced a plan to improve strength and power, targeting the
posterior chain via the use of basic static holds found in the
preliminary work of my
DMC system. In many ways the basic notion of
this training system revolves around poor movement patterns and key
structural problems that the overwhelming majority of the public is
plagued with and results in the inability to maintain proper posture
under duress. Running parallel to the nine-stage
DMC system that I
introduced in my book on middle-aged fitness "With Grace", is another
new system of mine, RED2.
RED2 will merge into
DMC in the
intermediate phase as the tempo and syncopation changes from slow,
static holds to a rapidly changing dance-based environment. The upper
stages of the program are some of the most challenging I have ever
developed but like all things, a foundation must be built first before
progressing. I have taught this program to a series of top-flight
accredited fitness professionals who maintain that this is an
enormously far-reaching program that will provide benefit for the elite
athlete as well as to the everyday individual.
In the introduction of the RED2
system, the obvious difference from
DMC is that it is simply an
upright program with key emphasis once again on strength of the
posterior chain although with extensive demands on flexibility and
overall body control. However as you look deeper into the movements
you'll notice that once again it places enormous demands on the
posterior chain, with heightened focus on glutes and hip flexibility.
When performing this program, it is crucial to do the movements
correctly, with particular emphasis on "stepping-out" when lunging (as
opposed to sliding), and stressing the ability to maintain perfect body
position whilst under duress. Per my experience, transition from
movements from position five through six are extremely challenging with
flexibility as the incumbent needs to powerfully straighten the lead
leg and then generate power in a controlled fashion to rise into the
final position.
For those following the
DMC, you
have quickly noticed how "focus" needs to be intense through the long
holds to avoid "mental failure." This is equally the issue with the
RED2 system as mental focus must not waiver through the holds and total
foot control must be stressed. Those with background using the Rx Squat
series will have a solid head start on the following developmental
series. I would suggest all readers begin to make use of the following
preliminary development program plan a minimum of five times per week
at the start of training, in conjunction with my yoga series "Pink" and
the program found in part 1 of this article series.
Users should make sure they are
wearing comfortable clothing, with good supportive footwear and in a
relaxed, peaceful setting in which they can devote complete attention
to the program. In the event the holds are too long to start, roll them
back to a 15 second start and repeat the circuit twice. When performed
properly this will take roughly sixteen minutes. Each circuit starts
with 30 second holds of the following positions and performed equally
forwards AND backwards in alternating fashion:
figure 1: Rx 1 |
figure 2: Rx 2 |
figure 2: fwd lunge |
figure 3: fwd lunge (ss) |
figure 4: fwd lunge (ws) |
figure 5: fwd lunge reach |
figure 6: standing lunge |
figure 7: T |
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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