Burn Fat and Become Powerful

Nov 03, 2011
Burn Fat and Become Powerful

Become powerful while you burn fat

We all want to become powerful regardless of our goal.

We could be 70 years old and have this goal. Its all in how you define Power for yourself. First lets review what Power means. The definition of Power is Force x Velocity. This means that you have the ability to move a load as fast as possible. Lets break this down by specific individuals.

Athletes want to be powerful because they need power in their sports specific movement. Golfers such as Tiger Woods need a powerful swing. Baseball Players need the ability to increase the power and velocity to swing the bat or move from a dead stop to sprint to steal 2nd, and Our Grandparents need to become more powerful to plant the foot faster if they trip and need to catch their balance.

So no matter what your goal, training to become powerful needs to be something that you are striving for. Now the traditional way that we have trained ourselves to become powerful is and has usually been training like an Olympic athlete. Cleans, Snatch and other specific "Power" Movements have long been associated with Power. Other ways are Plyos. But really they can be classified as strength moves as well. The fact is, the initial phase of these movements is where you generate the POWER such as in a clean, snatch etc...Even performing Plyos, the body has a deceleration phase that must be employed when you do them.

In other words the phases of movement look like below for the following moves.

  • Clean= Power (to move the bar) Strength (to catch and stabilize), Deceleration (to allow the bar to come back down, and then repeat).
  • Plyos= Power (to jump), Deceleration (to pause after each foot touches the ground) and Power again to repeat.

So looking at these movements you should do them to help you train to become more powerful, but certain individuals might not make them apart of their program, possibly because they have not mastered the technique or other physical reasons that prevent them from doing these movements. So how do the rest of us execute movements to help us become powerful?

Simple- Add Bands to your program. The below videos and movements incorporate bands into a program that help you achieve the goal of becoming powerful. Remember the Definition of power means to move weight as fast as possible with constant tension without rest for a certain number of reps or timed movements. THAT is what makes you Powerful. When you can have the Load (weight), the Time (sets and reps), and the speed (Moving fast through each rep as fast as your muscles can move without a deceleration factor) then you become more powerful.

The Bands allow you to have a constant force not controlled by gravity to be applied directly to the muscles or muscle groups you are working.

The other benefit of using the bands is that as you work each rep fast you spike your target heart rate by making the exercise more intense. The ability for your muscles to have time, load, and SPEED all increased when you do each rep will actually help you burn more calories. The High Intensity principles tend to creep in because you are moving each rep as fast as possible and pushing as much weight as your body can handle. The other benefit is that as you perform each rep, because the tension of the bands gets heavier the more you stretch them, your muscles work harder to compensate for the increase in the load getting heavier. Its called Linear Variable Resistance Training or an easy term to remember is Increased Resistance.

Do you need to use them all the time? No, But you should make them apart of your regular trained program.
Do you need to stop doing the Olympic Movements? No, actually you need to continue to do them. However, as you train with the bands those lifts will actually go UP. Yes research has been conducted the following. Research conducted at University of Louisiana Lafayette

  • 30% increase in the Bench,
  • 28% in the squat and another
  • 30% increase in power
Take care,
Mike McErlane

Click HERE to Get The Bands to become Powerful

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Day 1
Exercise Sets Reps Muscle Group
Barbell Deadlift 3 4 Legs
Machine Leg Press Both Legs 3 20 Legs
Power Clean 3 4 Olympic Lifts
Prone Machine Leg Curl Both Legs 3 10 Legs
Adductor Side Steps 3 12 Legs
Barbell Incline Bench Press On Bench With Band 3 8 Chest
Barbell Incline Bench Press On Bench 3 8 Chest
Laying On Incline Bench Dumbbell Flys Alternating Arms 3 6 Chest
Standing Biceps Curl Dumbbell With Band Alternating Arms 4 15 Arms
Laying On Bench Bar Triceps Extension Both Arms 4 8 Arms
Bent Over Cable Crunch 3 20 Abs
Prone Iso Abs On Ball 2 30 Abs
Day 2
Exercise Sets Reps Muscle Group
Seated On Bench Barbell Military Press With Band 4 12 Shoulders
Seated On Bench Dumbbell Side Raise Alternating Arms 4 8 Shoulders
Standing Front Raise With Band Alternating Arms 4 8 Shoulders
Dumbbell Hang Clean Push Press 2 10 Olympic Lifts
Laying on Ball Dumbbell Prone Cobras 3 10 Back
Standing Overhead Cable Pulldowns Both Arms 3 10 Back
Standing Dumbbell Rear Delt Raise Both Arms 3 8 Shoulders
Laying on Ball Abdominal Crunches Hands by Head 3 30 Abs
Laying on Ground Abdominal Crunches Feet on Ball Hands by Head 4 20 Abs
Day 3
Exercise Sets Reps Muscle Group
Box Jumps 3 10 Plyometrics
Barbell Squat With Band 3 8 Legs
Jump Squat 3 5 Legs
Reverse Hamstring Curl With Band 3 8 Legs
Dumbbell Straight Legged Deadlift 3 10 Legs
Barbell Bench Press On Bench With Band 1 20 Chest
Barbell Bench Press On Bench 3 5 Chest
Standing Chest Fly With Band One Arm 3 15 Chest
Ball Push Ups Ball On Ground 3 12 Chest
Leg Lifts on Ground 3 10 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 4
Exercise Sets Reps Muscle Group
Hang Clean 3 3 Olympic Lifts
Standing Dumbbell Military Press Alternating Arms With Band 3 10 Shoulders
Standing Full Range Lateral Raise With Band Both Arms 3 12 Shoulders
Standing Cable Upright Row Both Arms 3 15 Shoulders
Dumbbell Bent Over Close Grip Rows Both Arms 3 8 Back
Seated On Bench Bar Lat Pulldowns 3 8 Back
Standing Shrugs With Band 3 15 Shoulders
Standing Bicep Curl Barbell Both Arms 4 12 Arms
Standing Cable Triceps Extension Both Arms 4 10 Arms
Standing Bicep Curl Dumbbell With Band Both Arms 2 20 Arms
Dips 2 15 Chest
Bent Over Cable Crunch 3 25 Abs
Laying on Ball Abdominal Crunches Hands by Head With Band 3 30 Abs
Day 5
Exercise Sets Reps Muscle Group
Walk Run Treadmill- 20-30 minutes 1 1 Cardio
Jump Rope 5 30 Cardio
Box Jumps 3 10 Plyometrics
Barbell Walking Lunge 3 6 Legs
Barbell Close Grip Bench Press with bands 3 10 Chest
Barbell Side Lunge 1 10 Legs
Laying on Ground Abdominal Crunches Hands by Head 5 20 Abs

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