Having a balanced program is incredibly important to the success of any training plan. Achieving this means being aware of movement patterns like lunging, rowing, and x-patterns that most people miss in many workouts. Using these methods will rapidly accelerate your results due to the power of the movements, but also how they teach the body to work more efficiently.
Power training is more than just trying to lift weights quickly. It is about being aware of your position and posture during such actions. It is the idea of being able to grade and absorb force as well.
Great athletes know how to work at different speeds, when to turn it on, and how to absorb force to create more power. More people get hurt stopping than starting, so learning the concept of force absorption is just as important as production. This sequence helps you work through how to accomplish this goal.
If you like this, check out the other two videos in this series from Josh:
For an more in-depth explanation of each of the movements, take a look at these videos: