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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Brandon Harris PFS
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Professional Page of Brandon Harris -
Human Movement Specialist, Mobility Coach, Back Health Specialist, Human Movement Ju**ie, Dog Lover.
The goal of this page is to provide education and motivation to help people embrace movement as a practice. To teach people of the value of daily intentional movement and its carry over into all aspects of life. I will be posting content that can both help the person with no movement experience and the elite athlete. Videos will be based on athletic performance, mobility/flexibility, movement prac
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