Alright, alright....... I will talk a bit about the pulse. I have been getting emails asking me to talk about Stuart McGill's "pulsing" idea. To be honest, I am still playing around with it, so I will give a sample (of course I am not giving it all away!!) of what I am doing to train the pulse.
The pulse, how Stuart explained it to me, is a short contraction (pulse) followed by a relaxation phase and then another pulse. This happens in every sport and the greatest athletes in the world do this the best........ coincidence??
In baseball and golf, you will see the athlete pulse to engage the swing, relax (there must be a relaxation phase in order to get to the next pulse quickly without losing power) and then pulse again when they make contact with the ball. An MMA athlete would do the same, pulse to initiate the strike, relax and another pulse when they make contact with the poor opponents face :-)
Since we know that the greatest athletes in the world pulse the best, and if we figure out how to train for the "pulse"........ are we on the verge of making good athletes great?? Maybe!! Let's see as Stuart McGill keeps gathering the research.
The video is one exercise we are using to train the pulse. We call it a helicopter pulse. The athlete stiffens the core while swinging the converta ball overhead. We cue the athlete to pulse at 12, 6, 3 and 9 O' clock. On our 1st set we perform four to five pulses at 12 and 6 O' clock. On set two, we pulse at 3 and 9 O' clock. The ball should be light. We use a 4 lb ball for most. Pulsing at the different angles offers a very nice 3D feeling.
This is an advanced exercise. The regression would simply be the helicopter without pulsing.