The question of whether power gained in training is expressible elsewhere is only answered when our clients report doing things they once couldn’t. Sometimes that’s simply moving pain free, other times it means moving more often. And then there are those who seek to defy the laws of gravity whenever possible.

At Meso Fit Boca, we design programs that contribute to life outside our studio. No matter what the goal, weight loss, strength, or length, every one of them includes the ability to produce more power. To increase power capacity, we restore all joints back to their middle. This improves the length-tension relationship between muscles. We then increase power output, paying special attention to deceleration, which should be equal to, or greater than, acceleration.

Simply put, we increase power by doing powerful things. But before launching into multi-joint activity, we have to abide by the brain’s strict safety rules. The hips and shoulders need stable bases. The core should keep the ribs and pelvis stable and aligned while we create power with the extremities. The most important aspect of the exercises presented below is that they be done fluidly, not robotic or mechanically.

This is yet another example of how The RAMP Method can be applied to any goal or discipline and achieve fast results. First we have to obey the laws of gravity, ensuring each foot is capable of balancing in the absence of the other. Very few of our extra curricular activities are done bilaterally. In other words, we’re rarely producing power on two feet.

Walking is a heel toe activity, while sprinting automatically puts us on the balls of our feet. This tells us that when a situation calls for a hasty exit, we always do so on the balls of our feet. At Meso Fit Boca, we re-train the brain to pivot on the balls of the feet, since very few successful getaways start on the heel.

The idea of these exercises is to create multiple forces in opposing directions, as would likely be presented in real life. It is said that absolute power corrupts. Incorporating power exercises into our programming makes movement incorruptible. This also calls upon connections of musculature, like the anterior and posterior slings, we already know exist and have written about in previous posts.

The following workout is an example of how to get more from each set. Each exercise requires coordinating mobility and stability, and can be done individually or circuit style. Try 3 sets of 8-12 reps for individual. If circuiting, run through 3 to 4 times. This is an excellent workout when you’re in a time crunch.

Prone Rear Lateral

Step Into Press

Pushdown/Curl

Pulldown Press

ViPR Shuffle W/Press