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In Search of Power, Part 5
By John Davies
Dec 22, 2008
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As we look upon the next stage of "
In Search of Power"
with part four of the development program leading into the full-scale
DMCâ„¢ system, we will begin to see the first signs of merging the
ground-based DMCâ„¢ with the upright RED2 system first seen in part two
of the series.
For followers of the previous
sections, overall strength in the lower extremities and trunk should be
exploding and for many it will be a surprise given the lack of
cumbersome gym equipment or expensive gym memberships. As shown in the
photos, this workout can be done in any setting (i.e. a nice snowy day
on top of a mountain) and only requires a minimum amount of space. In
fact, exercise enthusiasts and professional trainers and coaches should
consider doing this section and eventually the entire DMCâ„¢ system in
large group settings.
After part four,
in which we augmented our routine with some tough hamstring and
glute-focused exercises, we're going to add the following eleven-point
action plan after our initial RED2 section of walking and twisting lunges.
Amongst the many keys to this section is establishing a firm "rooting"
on the ground which will give you the "feel" of driving your heel down
and maximal exertion of the hamstring, glutes and hamstrings. While
repetitious, this is one of the easiest approaches for "weighted" GPP
and is also one of most challenging programs when done correctly.
Considering time under tension of other weighted GPP mediums, I find
nothing compares to the intensity of this program. If there is a
"weakness" to it, it is that it is too difficult for most and even the
most "hardcore" will "tap out."
Points of concern with this stage
include the transition from a very slow, almost rigid pattern of
movement with long holds to an even pace where holds disappear and the
action is fluid. I have typically referred to these as "marches" as
they are done in consideration of 112 beats per minute as the standard
bearer (and I'll let historical buffs figure out the only necessary
music with that in-mind).
Step 1
 |
Step 2
 |
Step 1: raise off heels pushing off toes with proud upper body posture
Step 2:
after lower heels to ground, raise leg (left) straight with to pointed
upright. The lead heel must clear the height of the plant legs knee.
While not a concern at this time, in the future I will look to have
opposite hand six to eight inches past line of hips.
Step 3
 |
Step 4
 |
Step 3:
After bringing down (left) leg approximately thirty inches forward from
start lunge forward with opposite leg. Lead shin should be
perpendicular.
Step 4: As you rise up, simultaneously lean forward, with shoulders over heels and straighten back leg
Step 5
 |
Step 6
 |
Step 5: reach down to touch ground with lead led straight and opposite leg parallel to the ground.
Step 6: after bringing (left) leg to ground, stand upright and return to march.
Step 7
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Step 8
 |
Step 7: However after raising leg to proper height (Step 2), swing backward to standing "T"
Step 8: and "reach back" leg to reverse lunge position.
Step 9
 |
Step 10
 |
Step 9:
repeat march position (Step 2) however once lead heel crosses plane of
plant leg upper section of knee to hip region, drop in to full
one-legged squat, to bottom
Step 11
Step 11: draw leg up into full squat, stand up-right and repeat again with opposite leg.
Start with six to ten minutes of constant movement. In part 6 of this
program we'll add the next steps of DMCâ„¢. Pay particular attention to
detail as we will be moving pacing up to 180 beats per minute by part
nine of the development program.
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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