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In Search of Power, Part 5

Posted in: Articles by ProSource, Training Articles
By John Davies | Dec 22, 2008

As we look upon the next stage of " In Search of Power" with part four of the development program leading into the full-scale DMC™ system, we will begin to see the first signs of merging the ground-based DMC™ 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 DMC™ 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
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 DMC™. Pay particular attention to detail as we will be moving pacing up to 180 beats per minute by part nine of the development program.


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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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