Improved Power Output and Coordination
Improved Power Output and Coordination with Master Coach Aaron Guyett. Working all three planes of motion, and every basic human movement for maximum power, alactic, and phosphogen output.
It is one thing to train the metabolic process to improve your Power Output, it is quite another to train it with specific movement patterns that will help you with everyday life and athletic movements.
Power-Alactic-Phosphogen Metabolic System Training
5-10 seconds of 100% Output
50-120 seconds of Rest for 3 Sets
And then move to the next Exercise
Sagittal Plane – Triple Extension Movements:
- Bilateral Symmetrical Vertical Waves
- Unilateral Vertical Waves
- Staggered Stance Vertical Waves
- Split Stance Vertical Waves
Frontal and Transverse Planes – Rotational Movements:
- Bilateral Symmetrical Lateral Waves
- Unilateral Lateral Waves
- Staggered Stance Lateral Waves
- Split Stance Lateral Waves
Sagittal, Frontal, and Transverse Planes – Smile Movement:
- Bilateral Symmetrical Smile Waves
- Unilateral Smile Waves
- Staggered Stance Smile Waves
- Split Stance Smile Waves
Sagittal, Frontal, and Transverse Planes – Rainbow Movement:
- Bilateral Symmetrical Rainbow Waves
- Unilateral Rainbow Waves
- Staggered Stance Rainbow Waves
- Split Stance Rainbow Waves
There are so many movements in life and sports that need improved power output. For instance, saving your child from fast moving traffic, running away from someone who intends harm, dodging an erratic vehicle, breaking a tackle, changing directions on the field, court, mat, ring, etc.
How would one break them down to train them?
There are a few different ways to break down movement with improved power output.
I use two different ways to build out this Power Training Session: Planes of Motion, and Basic Positions or Ways to move within the planes of motion.
For instance, I start with Sagittal, which is the most commonly trained (even if it is the least used in life ans sports). I start with the familiar, but the very rapidly I perform this common training practice with an uncommon approach. I start with bilateral symmetrical positioning to make a sagittal plane vertical wave, and then flip it on it’s ear, by changing it to an unilateral way to move the rope in a vertical wave. I then go back to a bilateral grip, but change the way the feet are positioned to generate the vertical wave. This forces the brain (Central Nervous System) and the body (Peripheral Nervous System) to communicate at a higher level (also called coordination) to generate news ways to do commonly practiced movements.
I then use the same approach for less commonly used movement patterns in less commonly used planes of motion, which are also used far more in the real world and in sports.
I break down the same grips, positions, and stances for lateral waves (using both frontal and transverse planes), and smiles/rainbow movements.
Each of these movements are doing several things:
- Forcing the body and mind to map a greater degree of variability
- Forcing the biochemical systems (metabolic pathways) to improve top-end power output
- Forcing repeat efforts at the maximum output level that your body can sustain.
- Forcing the mind to focus on complex movement and high-level output at the same time.
All of these above mentioned items are the exact things a high-level athlete, and high-functioning human need to not only survive but thrive.
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