The Power Position: 5 Secrets To Putting Generating as Much Force as Humanly Possible

Whether you are pulling, pushing, pressing, squatting, dragging, or throwing you will not be able to summon as much strength as you are capable of producing unless you understand the way your body works.

If you want to generate as much force as possible in your spikes and in your jumps then you must learn, understand, and utilize the power position.

You can continue to contort your body in all sorts of positions in order to move more weight and cause more injuries while remaining somewhat weak, or you could read below and find out what you need to do to be stronger in EVERYTHING you do in sport, gym, or life.

I Call It The Power Position

It has many names.

Some refer to it as the "athletic position."

But a lot of coaches and trainers fail to reinforce it.

After all, some people SEEM to be able to move more weight by not using it.

This position is NOT to be used solely for static, ground-ground based exercises.

This position is used to set you up for dynamic movements where force generation is of the utmost importance such as jumps and acceleration movements from a dead stop.

Move the Way Your Body Was Designed to Move

Most injuries that I have experienced in myself or in others came from performing movements in ways not consistent with our body mechanics.

Each and every muscle, joint, ligament, and tendon was designed to move in certain directions, under certain stresses, and are able to produce certain amounts of forces when used correctly.

Moving outside of this "design" produces tension and force vectors in the wrong areas in relation to our bodies and don't allow for superior force generation.

Whenever I teach the power position I ask my clients, "How would you push someone off of you if they backed you down and into a wall?"

Imagine someone hovering over you as you crouch down.

Once you get over any fears that you may have of someone bearing down on you you would probably do the following:

1. Flatten your feet and take a shoulder-width or wider stance.
2. Drop your hips to a quarter squat by pushing your butt back.
3. Stick your chest out to show dominance and lack of fear.
4. Draw your elbows into your sides using your lats!
5. Bring your hands close and in front of your chest.

From this position you are primed to generate as much force and rage as possible.

Take a look at these random movement pics and videos and notice the power position in all of them.

Without this position less force is generated, less strength is built, and more injuries are caused.

Walking lunges with weight at the rack position.

Sandbag shouldering from the floor.

In ALL of these you will notice the following:

• Body center of gravity is centered around or over the object.
• Elbows are pulled in tight.
• A shoulder-width or wider stance is taken.
• The object is kept close to the body - any horizontal translation from the body is more strength lost and wasted.

Stop wasting your strength and start generating as much force as possible by using the power position.

This position will dramatically improve jumps in all directions, sprints, hits, and bumps.

Your body was designed to generate force from this position.

Use it!

Do you use this in your training already?

Did I miss something?

Try it out and let's hear what you find out.

Post comments and questions in the comments below.

Stronger every day,

Jon Chacon

Chacon Performance Training

Everett, WA

3 Must-Dos for a Higher Vertical

Sick of not making that match point block? 

 

Wanna send the ball further with your serve or your spike?

You better learn how to jump higher.

Read below and find out if your training is tuned to helping you reach a taller vertical.

I personally have used these methods to reach a 42” box jump just over 2 months!

And that’s when I could barely get to 30”.

Right now I’m very close to touching 10 ft with my hand during my vertical.

Not only will you jump higher, but you will also prep your body for far less injuries.

Check it out:

1. Squat- Yes, squat.  MORE.  So many people want a higher jump, but they don’t think they need to get stronger. 

a.       Power is the product of strength x speed.  More strength with your current speed will equal more power and a higher jump.

b.      Learning how to stabilize joints and recruit all necessary muscle motor units with resisted squats will significantly increase the amount of power you can generate. 

c.        Don’t believe me?  Use the contrast training method.  Perform 3 squats (e.g. goblet squat, front squat, back squat, Zercher squat, sandbag squat, box squat, and more) as fast as possible with about 70-80% of your 1RM, but under control.  Wait 20 seconds. Perform three maximum height vertical jumps or box jumps.  Let me know what you discover.

d.      Can’t squat properly?  LEARN HOW!  Heels down.  Butt back. Chest out.  Spread the floor with your feet.  Suck a deep breath into your belly and brace before going down.

2.       Jump more often – At the beginning of every strength or conditioning session hit a different jump.  After a thorough warm-up spend 10-15 minutes doing either, approach jumps, reactive jumps, broad jumps, vertical jumps, lateral jumps over hurdles, and more.  Once you reach your max height perform 10-20 total reps. Remember, we are going for efficiency and height, not conditioning.

a.       Don’t forget to move in all directions: up, forward, and sideways; use one foot and two feet variations.  By jumping more often you will actually get better at jumping!  Imagine that. 

b.      Your body and brain learns how to generate power efficiently because you are repeating the movement.  More muscles are activated to jump. Your muscles and tendons become for elastic.  And your joints are better able to absorb impact.

3.       Static Stretch – Unfortunately, static stretching has gained a bad rap these days.  However, it only becomes deleterious if used for long holds (more than 15 seconds) during your pre-workout session. 

a.       When you muscles are tight and cannot fully extend your hips, knees, and ankles you are NOT able to jump to your full potential.  Stretch EVERY DAY.  Make it a habit. I recommend doing it right before bed as it will also relax your brain and your muscles.

b.      Focus on your hips, ankles, and upper back.

c.       Do this:

                                                               i.       Perform a forward lunge, plant both hands next to your front foot, lift and raise the hand closest to your foot and point it straight up into the ceiling, hold for 3-5 seconds and repeat. 

                                                             ii.      Lay on your back with legs straight out, pull one straight leg back and diagonally toward your opposite shoulder.  Hold for 20-30 seconds.

                                                            iii.      Perform a lunge with your hands over your head, once you gain your balance plant your hands flat on the floor with your left hand to the left of your foot and your right to the right (your chest should be right over your front knee), while keeping your hands on the ground straighten your front leg until you feel a stretch on your calf and hamstring.

d.      Stretching will also contribute to a speedy recovery!

Give these a shot and report back.

What do you do to jump higher?

Post in the comments below.

Not sure how to squat?  Let me know .

Mention this article and receive 1 free month of training when signing up for 6 months at Chacon Performance Training in Everett. 

Dedicated to your success.

In strength,

Jon Chacon

Strength Coach

Chacon Performance Training

Everett, WA

206.661.4320

Top 5 Bodyweight Exercises for Volleyball Players

 Personally, I firmly believe there is no end-all-be-all tool for training athletes.

But bodyweight is a must when it comes to any training program.

There are far too many strong people who lack control of their own bodyweight.

And it is very possible to make massive gains in strength, power, speed, and agility by simply using the resistance of your own body.

Unfortunately, many athletes don't know where to start and they are unfamiliar with proper progressions.

The best part about bodyweight exercises is you never need a gym!

Lack of a gym is the most frequently heard excuse that I come across. 

Don't let that be you.

If you want to be good and standout, you need to pursue athleticism in every way possible.

Bodyweight exercise is one of those ways.

So, when you find yourself either without a gym, or without a clue of what to do for your training outside of volleyball try out my Top 5 Recommended Exercises:

1. Jumps and hops up stairs (two feet, one foot, and sideways; above is one of my favorites) - jumps dramatically increase explosiveness and also increase hip, knee, and ankle stability, and they improve the springiness and resiliency of your muscle tissue and tendons. 
2. Cossack Squat - one of the unique movements in volleyball is the side lunge.  Learning to bear your weight and brace properly in this movement is critical.  This is basically and squat and lunge combined.  Imagine squatting, but to one side or the other.
3. Squats- volleyball players jump...a lot!  Learning how to squat without allowing your knees to cave in is essential for proper landing, and increased efficiency and power when jumping.
4. Pushups- one of the most underrated training tool for volleyball athletes.  You NEED upper body strength.  More strength leads to more power in your spikes and less injury potential to your shoulders.
5. Partner Wheelbarrow (below)- though you might think this is too closely related to the pushup, I actually see it as far more important and different in many ways.  Just look at the "pawing or clawing" motion this athlete is making with his hands.  Very similar to what you do when you spike.  When your upper body is under this much tension you also learn to brace properly using your upper back, shoulders, wrists, and elbows.  I also know that you have to dive onto the floor a lot so learning to brace properly will be a huge benefit!

(Don't forget to brace your glutes and legs as well.  I tell my athletes to try and cut me in half with their legs.  It then becomes a full body movement)

 There you have it.

Don't knock them till you try them.

There are many variations, as well as regressions and progressions for each exercise.

Let me know how it goes.

Post comments below.

Agile. Mobile. Hostile.

Dedicated to your success,

(Mention this article and get 10% off of your first 3 months of training at Chacon Performance Training.)

--

Jon Chacon, CSCS

Strength Coach

Chacon Performance Training

Everett, WA

206.661.4320





 

Free ACL Injury Prevention Seminar, Saturday, March 30

Saturday, March 30 from 9-11AM

On this day, Chacon Performance Training, located at 2812 Lombard Ave, Suite #102, Everett, WA, will host a FREE hands-on ACL injury prevention seminar.

Attendees will gain vital information, knowledge, and practical application experience on how to prevent and take a proactive approach to preventing the infamous ACL injury plaguing an increasing number of youth athletes.
Injuries are a normal part of playing sports, but an injury as serious as one to the ACL could mean the end of a potential career or scholarship, or at least the end of an important season.
At this all-inclusive free 2-hour seminar you will learn:

• Just what an ACL is.  You can’t prevent an injury from a certain joint, ligament, or tendon if you don’t understand where it is or what it does.
• The most common causes of ACL injuries and which populations they effect the most and why.
• Which muscles act together with and against the ACL and how you can balance them to prevent further potential for injury
• The right way to decelerate your body from a jump or a sprint in order to prevent ACL tears
• How to land and squat the correct way in order to avoid catastrophic knee failure
• The importance of mobility and why it is holding you back in getting stronger and preventing further injuries
•  What common muscle imbalances are leading you down the road to potential injury and what simple ways you can use to correct the imbalances
• Which warm-up exercises are the most effective at preventing ACL injuries and how you can use them every time before you train, practice, or play a game/match
• Which strength training exercises are the most useful, simple, and effective for preventing ACL injuries and how you can incorporate them into your current program

Everybody’s body functions and moves differently.  Pinpoint your own weaknesses and imbalances then find out how to address them before it’s too late!

Click HERE and scroll down to the bottom to fill out a form and sign-up!

Perform Better By Doing More of What You Don't

Some of the best athletes I have seen come through my door and that I've had the opportunity to train do precisely what I'm about to tell you.

I get it, you play volleyball.

That's your sport.

But have you ever thought about playing another sport recreationally, or on the side, in order to improve your performance on the court?

Don't worry not many do.

Think about it, learning to move and generate forces in a whole new set of directions and intensities will dramatically improve your all-around athleticism.

You don't even have to play a sport.

Simply put some moves together like multi-directional jumps, animal movements, tumbling, sprints, and more to create a whole new experience for your body!

It's an old school method, but it works.

The best athletes I train play multiple sports year round.

Yes, they have a favorite sport, but I know for sure that they have the edge over their peers and opponents.

Why?

Because they are giving their body more of what it doesn't get.

You probably jump and lunge A LOT every match and practice right?

Get ready for overuse injuries and lost potential if this ends up being all that you do.

I'm not saying stop playing your sport.  By all means, play more volleyball.

But, throw something else in your training once or twice a week.

Do some strength training and incorporate movements opposite of what you do all the time.

For instance, I have my baseball players do more pulling movements and jumping, something they don't get a lot of, and they are better off with less injuries and better recovery in between games and practices.

And don't be afraid to take time off from volleyball.

Recovery is a good thing and typically only leads to better performance.

The world's top athletes understand how important recovery is and so should you.

Take a week or two off from volleyball every 2-3 months if you play year round.

Trust me, you'll be better off.

Nowadays, anyone can play one sport all year long!

It sounds good, but you will be better off doing something else.

Dedicated to your success.

Interested in being a better athlete and dominating your sport.

Hit me up for a free trial and 10% off membership if you mention this blog post.

Go HERE to sign up!

For more information on training for performance go to Chacon Performance Training and sign up for the FREE newsletter and browse all the free articles and information on training.

Free On-Site Volleyball Strength, Speed, and Jump Training

For Puget Sound Region Volleyball Players and Coaches

No time to come to me to train?

I will come to you!

 

Sign up for 1-2 free strength, speed, and jump training sessions where I come to your facility and provide you with the edge that your team needs.

Are you prone to injuries?

Do you think your performance needs improvement?

We all have more potential.  The hard part is extracting it, and the right strength and conditioning program could be the answer.

Gone are the days when practicing your sport alone will make you better.  

Many competitive and highly talented athletes have little to no idea what to do in the weight room or during their free time to train outside of practice! 

This could be hindering your progress in any sport.

Take advantage of this free opportunity and set your team up for success.

I will take you and your team through:

• A dynamic warm-up that will:

  • Increase mobility and stability in major joints 

  • Increase strength and power potential 

  • Decreasing your potential 

  • Fully prepare your tendons, muscles, ligaments, and joints for a practice or match

• A jump and speed session designed to provide you with the basics of both by learning:

  • How to land and jump properly

  • How to increase your vertical, horizontal, and lateral jumping power 

  • How to dramatically improve your short range acceleration for speed that will transfer over to the volleyball court

• A general strength training session that will expose weaknesses and attack them with proper movement patterns.  Learn the correct form fundamental movements like the glute bridge, lunge, squat, pushup, and much more and find out how to incorporate them in your own training program.

  Please keep requests to within 15 miles of Everett.  If you are outside of this radius contact me anyways and we will see what we can work out.

  Contact me at info@jonchacon.com or by phone at 206.661.4320 for more information or to setup your free training. 

   

Free Speed Camp, Saturday, March 23 from 9 to 11AM

Free Speed Camp, Saturday March 23

 

Athletes, coaches, and parents are welcome to attend!

Discover your true speed potential and learn just how easy it is to get speed.

Find out how and when to include speed in your own training.

Learn simple technique changes that you can apply immediately to see changes in your speed.

Take advantage of this free opportunity and be the one who goes above and beyond your competition.

Click HERE for more details and to sign up!