When you think of training for power, what comes to mind? Most likely you envision lower body plyometric exercises. This can be an effective way to train, especially if your clients are comfortable with lots of jumping. However, adding dynamic upper-body movements to lower-body exercises can provide a great way to enjoy the benefits of power training without the impact of traditional plyometric exercises.
Training for power refers to the ability to exert muscular force in an explosive burst of movement. Working to increase the speed at which muscles generate force can help improve sports performance and also allow for greater efficiency of movement with activities of daily living. In addition, who doesn’t like to burn more calories and improve body composition?
The Surge® Storm (or the smaller Surge® Riptide) is a tool that is ideal for power training. It has water inside to offer resistance as well as stability challenges. While performing exercises the water shifts, creating a dynamic, unbalanced training environment called Hydro-Inertia® that requires the user to constantly adapt to these changes.
Here are some great exercises to share with your clients. For beginners, use less resistance (less water inside the Surge®) and a smaller range of motion. For more advanced participants, add more resistance and increase the speed of movement and range of motion.
Surge® Kneeling Hip Thrust Overhead Lift
Begin in a kneeling position with the hips pushing back toward the heels. Hold the Surge® in a wide grip in front of the body with straight arms. Simultaneously, extend the hips and fully flex at the shoulders to bring the Surge® overhead, letting the water crash at the top. Slowly return to the start position, keeping the water quiet. Maintain a neutral spine and brace the core throughout the entire movement.
Surge® Frontal Plane Battering Ram
Begin standing with the feet hip-width apart, holding the Surge® by the double handles in a neutral grip. Step laterally and forcefully jab the Surge® out to the side in a frontal plane, letting the water quickly crash at the peak of the movement. Repeat this movement to the other side. Continue alternating sides or perform two or three jabs to one side before switching to the opposite side for an additional challenge.
Surge® Row and Overhead Lift
Begin standing with the feet hip-width apart, holding the Surge® by the double handles in a neutral grip. Hinge from the hips to bring the torso parallel to the floor. Perform a row, bringing the elbows toward the ceiling and keeping the water quiet. Extend the elbows, hinge back to standing, and swing the Surge® overhead. Brace the core as the water crashes at the top of the movement.
Begin standing with the feet hip-width apart, holding the Surge® in a wide grip in front of the body with straight arms. Perform a squat and lower the Surge® toward the floor. Extend the knees and hips while leading with the elbows to drive the Surge® overhead, letting the water crash at the top of the movement. Maintain a neutral spine and brace the core throughout the entire movement.
Melissa Weigelt, MS, is a Hedstrom Fitness Master Trainer and owner at Flow Fitness Training, where she develops and presents a variety of continuing education programs for fitness instructors.