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In Search of Power, Part 3
Posted in:
Articles by ProSource,
Training Articles
By John Davies
| Dec 5, 2008
As we go forward in the next stage of our preliminary DMC training session from parts 1 and parts 2 of "
In Search of Power",
it is very obvious to users how this program points out weaknesses in
lower body, core strength as well as lack of appropriate balance
between upper and lower body strength. This in itself is one of the
most important points I can make within athletic training, whereby far
too much focus is spent on developing the upper body as opposed to
looking at overall body development with the lower extremities as the
basis. We'll continue with this further but the point is that most
training develops an individual as an inverted triangle (aka
"the dreidel" complex) whereas it should be precisely the opposite.
Once you are comfortable with part 1
and have added part 2, the next step in your pre-development phase of
DMC is to take it up a notch. Part 3 of "
In Search of Power"
is a considerable jump ahead and we'll follow with part 4 of the
DMC
training session with "traditional" resistance work to shore up
weak-spots. For those following this regime, first go through part 2 of
the series and then use the following program. Holds should be a strict
thirty-seconds each with the total workout lasting roughly thirty
minutes.
o Rx, position 2 (l)
o Rx, position 3(l)
o Rx, position 4(l)
repeat Rx position 2, eccentrically lower to squat position on haunches (Rx 5)
Rx 5
Rx 6, return to Rx5, stand upright and repeat to opposite side.
After completing both legs, from Rx 5, immediately move into Table circuit (referred to as "intro table circuit")
Section 1
Table
Table, leg up
Table, let under
Section 2 of "Intro Table Circuit"
- repeat table,
- move to "Table, let up" and move into:
Table rotation leg reverse
Return back to table position, walk hands forward as you are into Rx5
and Plank, Side Plank, Horse, Superman and Squirrel postural holds from
"In Search of Power, part 1"
Remember the key to this problem is
maintaining good body position and ensuring that focus is maintained
throughout. Amongst the many weaknesses I have noticed in putting
individuals through this session is a tendency to underestimate the
demands of a rigorous thirty-minute session and "tap-out" quickly.
Never be vanquished!
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