08/05/2026
Power isn’t something you simply add. It’s something you build in layers.
This progression uses three variations of the same cable push/pull pattern, with each drill developing a different quality.
1️⃣ Separation
The hips stay quiet while the torso rotates. The goal is to create better thoracic separation and learn to store and release elastic energy through the core without relying on hip momentum.
2️⃣ Integration
Now the hips join the movement, but under control. We begin transferring force from the ground, through the hips, into the trunk, and finally into the upper body. The focus is sequencing, timing, and efficient energy transfer.
3️⃣ Expression
Now we let it go. The same movement becomes fast and explosive, expressing the qualities built in the first two drills.
This is how I like to think about power development:
➡️ Build the capacity.
➡️ Integrate the system.
➡️ Express it at speed.
These can be trained as separate phases over time or layered into a single session, depending on the athlete, training age, and goal.
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