Continuation of the single leg hamstring hold to exercise for max isometric hamstring strength.

Once proper form is established, hold the plate close to your chest. The weight is then dropped and caught immediately. This adds yet another means of perturbation. The subsequent impact should be absorbed by adequate hamstring engagement.

The exercise is completed once your upper body starts falling forward too much.

Re-assess posture after each rep to ensure proper form.

Further alternative to develop max isometric hamstring strength under more strenuous conditions.

Assume proper form, then explosively rotate your upper body to either side while pressing the ball. The pressing motion creates a further momentum which has to be met with an adequate hamstring response, thus reinforcing robustness of hamstring activity in an unstable environment.

Hold the end-position for the time you need to feel proper hamstring engagement.

T-spine mobility could be a limiting factor performing this exercise.

Derivative of Olympic weightlifting motion, great for rate of force development of the posterior chain and hip extensors.

Assume an upright position, try to keep a conscious contact with the ground and neutrality of the spine.

The bar is slightly lowered through hinging, the movement must be executed with max intent.

Explosive anterior hip drive is translated into a vertical dynamic, the bar should travel in a straight line from bottom to top. Imagine to “jump up”.

Specific power development within the transition from swing to stance phase of the human gait cycle.

This exercise requires a high degree of coordination between the upper and lower body and should be executed with max intend. Especially the power capacities of the posterior myofascial chain are adressed.

As with all context-related power movements try to orient your execution towards the desired end-position.

Since this movement shows a high degree of specificity start with smaller weights.

T-spine and shoulder mobility could be assessed in case of insufficient end-position stabilization of the weight.

Continuation of the single leg barbell clean.

By snatching the weight, thrusting the barbell overhead, the perturbatory element is intensified thus requiring further control of the subsequent sensorimotor “chaos”.

Movement execution should be oriented towards the triple extension pattern, the trajectory of the force vector in the end-position orients from the big toe, through the extended hip, the sternum and into the weight overhead.

Try to maintain a neutral, upward-oriented spine and an open shoulder joint.

The movement should be executed with max intend, re-assess posture after each rep.

Since this movement shows a high degree of specificity start with smaller weights.

Supine alternative to further establish robustness of the triple extension pattern, with focus on hamstring strength.

Start with your shoulders laying on a bench, a medball in line with your sternum, one leg in extension over a box and the other leg flat on the ground.

As the medball drops to your chest the foot on the ground engages in an explosive hip flexion. Press the ball back up.

Your extended leg will hit the box with its heel. As the pressing motion and hip flexion occur, the hamstrings of the extended leg have to generate an appropriate force to withstand the impact plus the perturbations created by the other extremities.

Maintain posture for a second to feel into the end-position.

Exercise to establish further robustness of the triple extension pattern under the influence of various perturbatory forces.

Orient to assume the end-position (i.e. triple extension) as fast as possible.

The pressing motion and lateral step add two distinct perturbations which have to be answered sufficiently first. Yet, maintain orientation towards triple extension.

Once you’ve landed in triple extension hold the posture, retroactively feel the line of force and subsequent tension in this position.

Context-related sequence to foster rate of force development of the triple extension pattern.

Come out of the forward-leaning position via explosive hip flexion & extension. As you gain an upward momentum your swing leg will come back down onto the box eventually.

Keep ground-contact-time on the box as short as possible and press further up. While in air, assume the triple extension posture and try to stabilize it.

Context-related continuation of the triple extension pattern.

This exercise aims at increasing the capacity to engage in powerful changes of direction and the subsequent stabilization of the triple extension pattern.

The first phase consists of a deceleration effort. Drop from an elevated place and touch the ground with the contra-lateral knee behind the stance leg.

Immediately after, an explosive acceleration onto a box must follow. The outer leg absorbing and releasing the impact of the drop, the inner leg creating a momentum via hip flexion.

As you ascend, the swing leg hits the box. In the moment of contact assume the triple extension pattern as fast as possible and try to maintain the posture.

The coordinative challenges of this movement sequence could all be regarded as means of inner & outer perturbation which have to be answered according to the goal of assuming triple extension. Thus the triple extension pattern becomes more robust and durable, also under more strenuous conditions.

Exercise for vertical power output and general lower limb power development.

As with all back squat movements try to maintain a neutral spine and a slight front foot weight shift throughout the sequence.

Descend onto the box while keeping your posture. As you contact the box, a rapid pressing motion through the ground and upward must follow.

This movement relates to the context of jumping, a primal human motor capacity we somehow forget to use as we age.

Power-specific single leg variant of the squatting motion.

Since all contextual high-impact movements continuously alternate between acceleration and deceleration the latter phase is just as important to exercise.

The structures addressed learn to generate an adequate force right at the end of the eccentric portion of the movement as fast as possible. This requires great eccentric and isometric capacity.

Drop into your stance leg with the intention to rapidly stop the motion at the desired range. Spinal integrity should be maintained throughout the sequence.

Resistance exercise for max vertical power out and enhanced elasticity & stiffness.

The exercise must be performed with max intend and at minimum range of motion.

Ground-contact-time must be minimal. As you hit the ground your impulse should be jumping back up immediately.

This will result in better use of the elastic properties of the myo-fascial structures involved.

Max isometric strength and reactivity are crucial.

Vertical jump variation with focus on stiffness and elasticity.

Through support of the elastic band muscular taxation is reduced, focus on the recoil quality of the jumping motion.

Ground-contact-time should be kept at a minimum, try not to work through the full range of motion.

The capacity of the connective tissue to store and release kinetic energy depends on isometric strength of the musculature involved. This means no change in length.

Some Coaches or Therapists advise their clients to use the so-called “stretch-shortening-cycle”, which is the assumption that a sufficient eccentric lengthening of a muscle will result in a subsequent explosive shortening.

Due to the particular mechanical behavior of fascial tissue and it’s interdependence with max isometric strength I would advise Athletes in need for max power production to keep range of motion minimal, thus focusing of max isometric force production.

One approach to foster horizontal lower limb power output.

Assume posture, the feet firmly planted about hip width apart and the spine elongated.

The movement must be executed as fast as possible. The forward moment should be the result of fast and explosive hip and posterior chain activity.

The elastic band adds yet another perturbatory element which, especially during air-time, has to be answered adequately yby the muscles of the trunk.

Exercise for vertical power output and elasticity/stiffness in jumping.

Keep ground-contact-time at a minimum while trying to jump as far as possible.

Once time on the ground increases and you slow down, stop the exercise.

Variant of the incline press. Since most athletes from my experience lack strength from the deepest portion back up, this variant puts greater focus on isometric and eccentric ability of the arm and chest muscles.

Lower the bar down in line with the nipples. As you arrive at the torso perform three small consecutive repetitions as fast as possible, the last one bringing the bar back up.

Re-asses your posture after each full rep.

Contextual development of upper body power by means of ballistic movement execution.

This exercise asks for greater lower and upper limb coordination. Back leg hip extension should transfer into an explosive shoulder press.

The athlete should re-assess his/her posture after each repetition, especially to what extent the shoulder is “open” to allow the weight of the barbell to travel into the ground. Additional assessment of scapular movement capacity could be considered.

Spinal integrity via conscious up-down orientation should be maintained during the motions.

Due to the obvious resemblance of this exercise with movements such as punching or throwing, the inherent primal expression of aggression can be considered when practicing this motion.

Follow-up exercise to the single arm landmine press.

Start in midstance position with the weight close to the contra-lateral shoulder.

As you switch steps rotate the weight over your head as fast as possible.

The rotatory overhead movement creates an additional perturbatory force the muscles of our trunk and shoulder have to answer. Maintain spinal congruency throughout rotation.

Press the weight as powerful as possible, re-assume posture and check for any imbalances.

Landmine grip variation to strengthen the anti-rotation capacity of the muscles of the trunk.

Start and finish in a double-leg stance with the weight in front of you.

The weight is dropped laterally to one side. Follow the trajectory until you’re at knee height.

Catch the momentum of the weight and accelerate it back up. Focus mainly on your hip and oblique trunk muscles.

Anti-rotation exercise to strengthen the muscles of the trunk in control of movement while transferring a rotational force.

The muscles of the trunk (or the so-called “core”) work less as active “movers”, but more like active stabilizers of movement. As an external force meets our body and/or as we generate an internal force response the translation of force has to be managed a meaningful way.

Switching steps while moving the bar creates an external momentum which the muscles of our trunk have to answer with a force of equal magnitude.

Maintain a felt length in the spine while actively resisting the momentum of the bar.

Moving the bar contra-lateral to your front foot further cultivates the biomechanical and neuromuscular preconditions of our self (i.e. contra-laterality of gait and stumble-reflex).

Exercise to strengthen axial stability of the spine.

Assume an athletic stance with your knees slightly bend. The elastic band should be held in line with your sternum during the whole sequence.

Traction of the elastic band will result in a lateral translation which has to be met and answered by means of trunk control.

As you step to the side traction of the band increases, hence increasing the lateral perturbatory force. Maintain spinal length and upward orientation.

Continuation of the triple extension pattern with an enhanced focus on lateral trunk stability and quickness in change of direction.

Assume the triple extension stance. The pull from elastic band puts an additional strain on the glut max and trunk muscles of the stance leg.

As you follow the pull from the elastic band make sure to keep ground-contact-time as short as possible and come back into the starting position.

Rotational power output capacity of the upper limbs.

Begin by assuming conscious posture, feet grounded and the spine in a neutral position.

The acceleratory momentum comes by way of an explosive hip and torso rotation. Hip rotation happens first, feel it’s force traveling up into your torso and your hands.

Keeping the rotation in check (i.e. deceleration) after the medball has left your hands is just as important as the press itself.

Continuation of the wall press to further develop rotational power of the upper limbs under more strenuous conditions.

Begin by assuming conscious posture, feet grounded and the spine in a neutral position.

Step to the contra-lateral side and move the medball with the movement. This creates a perturbatory momentum our stance leg hip and the muscles of the torso have to control.

Next, try to press the ball as fast as possible against the wall.

Keeping the rotation in check (i.e. deceleration) after the medball has left your hands is just as important as the press itself.

The lateral step mimics changes of direction, which happen in numerous athletic contexts.

Anterior power output/acceleration capacity of the upper limbs.

Step forward while pressing a medball against a wall as hard as possible. Try to sufficiently decelerate the forward step once you pressed the ball.

Upper and lower limb power capacity (acceleratory & deceleratory) are trained in a contextual manner.

Anterior power output/acceleration capacity of the upper limbs from an overhead position.

Step forward while pressing a medball against a wall as hard as possible. Try to sufficiently decelerate the forward step once you pressed the ball.

The pressing force should be the result of a sufficient pretension in the ventral trunk musculature. Imagine a bow being tensed before the shot.

Upper and lower limb power capacity (acceleratory & deceleratory) are trained in a contextual manner.

Rate of power development via the elastic properties of the fascial tissue.

As you hit the ground, ground-contact-time should be minimal and result in an instant vertical jump onto the box.

Muscular effort should be minimal, the muscle ideally stays in an isometric contraction. This allows the surrounding connective tissue to accept, distribute, store and release kinetic energy.

Variation of the box jump from a disadvantageous position.

Start with your chins flat on the ground. The goal is to land on your feet to instantaneous explode onto the box. Ground-contact-time should be kept at a minimal.

The disadvantageous starting position requires our body to cope with additional perturbatory forces (time-pressure, maintaining proper form while organizing economical).

Variant of the box jump with focus on the ability to change direction as fast as possible.

The movement is started by a small lateral step, which should result in a powerful contra-lateral push to the other side.

Again, max isometric strength of the muscles involved is crucial for the fascial properties to release the stored kinematic energy fast.

Fast lateral translocations of our body will result in enhanced engagement of the stabilizers of the lateral trunk and pelvis.

Continuation of the triple extension pattern under more strenuous conditions.

By using the elastic band an additional emphasis is put on the hip flexion capacity of the swing leg, psoas muscle in particular (therefor flexion should occur to plus 90°).

The additional strain fosters strength in the reflex-based co-activity of glut max and psoas during the stance phase.

Follow-up exercise to further practice the triple extension pattern under more strenuous conditions.

The elastic band puts further emphasis on the hip flexion capacity of psoas muscle (therefor flexion should go above 90°).

By changing the stance leg, an additional perturbatory element is generated, the need to create a sufficient force fast in order to stabilize the body in verticality is asked for. Multiple types of sensorimotor input have to be coordinated and integrated to ensure movement execution.

Re-assess integrity of the goal-posture after each rep. Movement execution should be as fast as possible.

Continuation of the triple extension pattern using a kettlebell overhead-press to create yet another means of perturbation.

Goal is further substantiating single leg stability in hip extension. The weight is pressed overhead synchronous with swing leg flexion, therefor enhancing the need to stabilize vertical orientation even more.

The movement should be executed with max intend and re-assessed after each rep. Ideally a vector from the overhead weight into the stance leg foot is felt.

Variation of the triple extension pattern under more strenuous conditions.

The kettlebell weight should be kept rather firmly at the shoulder, the resulting deviated weight distribution should be compensated for by an upward oriented spine and sufficient co-activity of glut max and psoas muscle.

Switching the stance leg adds another perturbatory element to the sequence.

Re-assess your posture after each step, feel how switching of the stance leg plus the uni-lateral kettlebell weight require your body to use different ways of stabilizing the pattern.

Follow-up exercise to further establish robustness of movement of the triple extension pattern.

The kettlebell clean and the forward leaning starting-position both constitute further perturbatory elements to be coped with. Since our environment in the primal sense was less likely to be predictable our nervous system shows great sensorimotor adaptability - the capacity to absorb, process and integrate external and internal information fast.

End-position after each rep should be re-assessed consciously. Integrity of spinal and pelvic organization should be maintained.

Continuation of the triple extension pattern with greater focus on plantar-flexion and the subsequent force trajectory up behind the sternum.

Each step must be taken with max intend and as quick as possible. Ankle-stiffness, which depends greatly on max isometric strength of the calve-muscles, is crucial for movement execution. Also, hip extension must be achieved by sufficient glut max engagement.

The idea is to try to “push” the wall away.

Maintain spinal integrity throughout the sequence, try to keep the torque as minimal as possible.

After each rep re-assess and actively feel the aspired force vector.

Variant of the triple extension pattern using an elastic band to add a further challenge to the hip flexors of the swing leg.

Each step should be taken with max intend, the force trajectory travels from the plantar-flexed foot into the wall. The idea is to try to “push” the wall away.

Maintain spinal integrity throughout the sequence, try to keep the torque as minimal as possible.

After each rep re-assess and actively feel the aspired force vector.

Exercise to train further robustness of the triple extension pattern under more taxing conditions.

By taking three consecutive steps before stabilizing the triple extension pattern against the wall, a greater torque has to be compensated for by the muscles of the spine and pelvis.

Furthermore, taking multiple steps also tasks your cardiorespiratory capacity more, creating yet another stressor to be coped with in order to keep up the pattern.

Different stressors (e.g. weight, unstable platforms, cardiorespiratory taxation) will effect economy of movement somehow.

By voluntarily exposing yourself to various forms of stress your desired movement will become more robust over time. This happens by ways of our nervous system eliminating superfluous movement alternatives until the most reliable sensorimotor combination is established.

Context-related variant of a single leg step up.

The goal is to land in the triple extension position as fast as possible, i.e. end-position-stabilization. A plate is swung overhead hence creating a perturbatory momentum the muscles of the trunk and spine have to control for.

In order to explosively step up from the unstable BOSU-ball ankle-stiffness is crucial. Sufficient stiffness in plantar-flexion enables the surrounding fascial structures to store and release elastic energy fast.

Re-assess your posture after each rep, try to follow the trajectory from the plantar-flexed foot upward behind your sternum.

Variant of the kettlebell swing to exercise the capacity of continuous single leg power output.

Swing the weight together with swing leg movement. Stance leg hip extensors perform a constant de- & acceleration, thus moving the trunk. The arm holding the kettlebell should only stabilize the weight on the torso, not actively participating in arm flexion.

A neutral spinal orientation should be maintained.

Each rep should be executed with max intend. The exercise is finished once you feel like slowing down.

Context-related shoulder strength in a disadvantageous position.

Overhead position of the arm requires great strength and coordinative capacity from the stabilizers of the shoulder joint to keep the scapula in place. Especially lower trapezius strength is asked for.

Dropping and instant catching of the weight add a perturbatory element to the movement, the shoulder joint and the adjacent structures must learn to answer a varying sensorimotor context.