Explosive Single Cable Push Progressions To Increase Functional Strength

This is another multi-joint strength training exercise using the single cable push to increase total body strength in a forward motion. This is an extremely explosive and dynamic version of the standard single arm cable push which is a great exercise for the anterior oblique sling. This progression starts in an awkward ipsilateral stance and finishes in the contralateral stance which many people find quite difficult at first but once you get the feel for it you find it is a lot easier. he only way for this to work effectively is to have incredible strength with the glutes and core and be able to execute at a high speed to get the timing just right where it feels efficient. This is a lot harder than it looks but a great way to feel the weight shifting from one leg to the other being driven by the posterior chain and stabilized by the core.
Make sure you read the articles below that explain the purpose of these multi-joint exercises in great detail and provide more information about the anterior oblique sling and more.
Developing skill and strength with multi-joint strength exercises
noregretspt.co...
Mastering the weight shift method for efficient movement
noregretspt.co...
Single Cable Push is more than a simple strength exercise
noregretspt.co...
How to design an effective program for multi-joint exercises
noregretspt.co...
Arguably the most difficult thing to master is the explosive speed that it requires which is why it is classified more as a power exercise than a strength exercise.
Most athletic movements do not involve slow contractions at near maximum force, but require more mid-to-high velocity. For example, the contact time of the foot during sprinting is about 100msec - not long enough to produce half of maximum force. This does not mean strength training is not needed for power is derived from strength. The difference is in the length of time it takes to complete the movement.
In simple terms power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement. Most sporting and athletic activities require a fair degree of explosive power, whether it is needed to move explosively to hit a golf ball or tennis ball, jump, sprint, break away from an opponent, react to an opponents offensive tactic or handle an open-field hit, the need to produce power is an essential component.
The exercises in this video mimic this timing.
The second exercise is also another great way to develop power which uses plyometric training.
Plyometric exercises is like stretching out a coiled spring to its fullest extent and then letting it go. This provides immense levels of energy to be released in a split second as the spring recoils. Plyometric exercises develop this recoil or, more technically, the stretch/reflex capacity in a muscle. With regular exposure to this training stimulus, your muscle fibers should be able to store more elastic energy and transfer more quickly and powerfully from the eccentric to the concentric phase.
You can read more about Power training in the link in the article below
Power Training Explained
www.noregretsp...
If you want the ultimate resource for putting all these exercises together into programs that improve how you move check out the Little Black Book of Training Secrets below
shop.noregrets...