Video Clip Logic



By Ross Enamait - Published in 2006




Since posting The Home Gym video, I have received several questions regarding the clap pushups that were shown. Two of the most common questions include:


What are the benefits of this exercise?


Is this exercise safe?


First, the issue of safety is unique to each athlete. The body will
adapt to the demands imposed upon it. An untrained individual has no
business attempting a plyometric movement such as the behind-the-back
clap pushup. A novice athlete is not structurally prepared for such an
intense exercise.

The exercise itself is not dangerous. Ignorance however is quite
dangerous. Movements such as the clap pushup could certainly be
dangerous to an individual who lacks the necessary foundation. Many of
the exercises seen in the video clip are intended for advanced
(competitive) athletes.

I post video clips to the site to help readers spice up their own
training routines. These videos offer a brief glimpse of what we do in
and out of the gym. The clips are not meant to serve as complete
workouts. I have read several message boards where readers
misunderstood the video clips to be full workouts. They were under the
assumption that the exercises should be performed one after the other,
in the exact sequence. This assumption is incorrect. The videos simply
offer readers with ideas to liven up their own workouts. Nothing more,
nothing less…


Moving On Up



Many athletes are taught to believe that bodyweight exercise is
limited. The video clips offer one way to disprove this myth. Please
note that I am not suggesting that free weights are ineffective. I am
simply stating that bodyweight exercise can be as effective (or more
effective). There are progressions available that will challenge
athletes of all levels. You can always make an exercise more difficult.
Obviously, you are not expected to perform the most advanced exercises
on your first day of training, but the sky is the limit in terms of
possibilities and levels of difficulty.

The behind-the-back clap pushup variations are useful for several
reasons. These movements require explosive strength, flexibility, hand
speed, and coordination. A sense of body awareness is also required, as
you must remain cognizant of your position in the air as the body
performs various actions (ex. claps the hands behind the back). I have
seen many strong athletes (ex. strong via bench press and one-arm
pushups) who struggle with even a basic plyometric pushup. These
individuals possess max-strength, but are lacking in explosive strength
and speed strength.

This phenomenon is easily explained when you
understand the different kinds of strength. Explosive strength is
simply the ability to express significant tension in minimal time.
Maximal strength is the amount of force that one can exert under
voluntary effort. Zatsiorsky (1) specifically states that, “The
ability to produce maximal force in minimal time is called explosive
strength. Strong people do not necessarily possess explosive strength.”
An athlete may be very strong, but if he cannot develop strength in
minimal time, his strength will lack value as a competitive athlete.

Athletes must possess the ability to produce power on the drop of a
dime. One benefit of handclap pushups is that you have very little time
to develop tension. You will be traveling in the air, performing one or
more handclaps. There is not a lot of time between the last handclap
and your landing on the ground. As soon as you land, you must
immediately reverse your motion and explode back into the air. Despite
minimal time, you must develop enough power to perform the various
handclaps. This characteristic of the exercise makes it difficult to
string together multiple repetitions. Working with only one repetition
will minimize the value of the exercise. You will not be required to
reverse your action from landing to immediately producing explosive
strength.

Several variations exist when working with handclap pushups. You could
clap once in front of the body or once behind the body. You can then
string together both a front and back handclap. You may even develop
the ability to perform three handclaps at once. Several other plyometric pushups
can also be performed such as power overs and depth pushups. Once
again, the sky is the limit in terms of exercise options that require
little or no equipment.


Below I have posted a video clip where I demonstrate the triple handclap pushup. This exercise is all about coordination, hand speed, and explosive strength (not maximum push off the ground).












Variety



In addition to the questions related to clap pushups, I read many
message board posts related to the speed of movement. Many readers
questioned why each movement was performed with speed, as opposed to
moving slow with an emphasis on maximal tension.

A partial answer to this question is that the videos clips offer just a
fraction of a complete training plan. Clearly, the exercises from this
brief clip do not constitute an entire training routine. More strenuous
(and controlled) movements certainly serve a purpose. Maximal strength
is an important strength quality. The development of maximal strength
leads to powerful neural adaptations, improving both intramuscular and
intermuscular coordination. Training for maximal strength leads to
neural changes, such as the increased firing rate of motor units, the
recruitment of additional motor units, and improved synchronization of
motor units. Maximal strength training definitely has a place in a
well-rounded routine.


I simply caution you against focusing all of your energy
towards maximal strength. Excess development of max-strength has been
shown to negatively influence speed strength (2). All of the strength
in the world will be of little value if you lack the ability to use it.
Speed strength and explosive strength are essential qualities,
particularly for a combat athlete. A well-rounded training plan must
develop each strength quality. The distribution of various strength
qualities will vary from sport to sport. Each sporting event has a
unique fitness profile. The goal of any training program is to develop
those attributes required by the athlete for his particular event.
Maximal strength is important, but must not be over-emphasized.

As it has been said before, variety is not only the spice of life, but an essential component to any successful training plan. For more information related to program creation using bodyweight exercise, check out Never Gymless

References




1. Zatsiorsky, V.M. (1995). Science and Practice of Strength Training, Human Kinetics


2. Verkhoshansky, Y. (1986). Fundamentals of Special Strength Training
in Sport. Livonia, MI: Sportivny Press. (Original work published in
1977, Moscow, Russia: Fizkultura i Spovt)

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About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at





ross@rosstraining.com
http://www.rosstraining.com/articles/videocliplogic.html