Rotational Power Protocol (w/ Jack Krucial)
Rotational Strength & Stability for Performance, Injury Prevention, and Physical Specimenry
Gm Ladies and Gentlemen. You all know I have beef with modern fitness. And for good reason. The gym-bro zeitgeist has no reverence for our anatomy. They neglect rotational movement and now we have an entire generation of stiff, immobile, and injury-prone “fit” people
Go to any martial arts gym and you’ll realize very quickly that max bench and capped delts aren’t the key to more power. Its less about being strong as it is being efficient. Once you learn rotational mechanics, you can generate more force with less effort. Explosive power will feel effortless. You’ll feel stronger in your day-to-day. More sturdy, more vital.
This is what we want. Look good, move good, feel good. I brought in Jack Krucial (Combat Therapist) to give us a breakdown of his favorite rotational movements.
Jack Krucial’s Rotational Power Protocol
The human body is designed to rotate. It's not an option; it's a fundamental truth of our anatomy.
Every action that matters involves rotation. Walking. Running. Even the simple act of breathing.
In combat, rotation is the source of devastating force. It's the difference between a punch that's brushed off and one that ends the fight. In golf, it's what separates the weekend hacker from the pro who drives the ball 300 yards with surgical accuracy.
But rotation's importance goes beyond performance. It's essential for avoiding the modern plagues of back pain and movement dysfunction. In a world where most people are breaking down from their lifestyle choices, proper rotational capacity keeps you resilient and ready for anything.
The question isn't whether you should train rotation. The question is: can you afford not to?
Are you ready to weaponise your spine?
THE FLAW IN CONVENTIONAL STRENGTH TRAINING
Let's be clear: heavy compound lifts are the bedrock of raw strength. The squat, the deadlift, the bench press – these are the pillars of power. Ignore them at your peril.
But here's the trap so many fall into: they limit themselves to these linear movements, creating a glaring weakness in their physical arsenal.
The result? A body that's undeniably strong, yet paradoxically fragile. Powerful in one dimension, but compromised in others.
Look at your typical bodybuilder. Impressive to the eye, certainly. Bulging muscles, sculpted physiques – walking testimonials to dedication and discipline.
But watch them move.
The stiffness is palpable.
Their rotation is limited, their flexibility compromised. They've sacrificed functional movement on the altar of aesthetics and linear strength.
This is why you see so many impressive physiques hobbled by back pain, their movements stiff and constrained. They've honed their bodies for static displays of strength, neglecting the fluid, dynamic resilience that real-world physicality demands.
THE PATH TO ROTATIONAL MASTERY
Recognising rotation's importance is just the start.
You need a blueprint & systematic approach to develop these qualities.
And that’s exactly what you will be getting today.
I have curated 4 key phases, each a vital pillar of developing a robust spinal engine.
Rotational Mobility: Unlock fluid, unrestricted movement.
Rotational Robustness: Fortify your core to handle extreme forces.
Rotational Power: Develop explosive, high-velocity rotation.
Violent Application: Master rotational power in martial arts.
This isn't for casual gym-goers. It's for those who demand physical supremacy.
The result? A body that generates devastating rotational power at will. In sport, combat, or life's challenges.
Let’s start with phase one.
ROTATIONAL MOBILITY
It’s critical that we have adequate mobility & range of motion to absorb & adapt to the demands of physical training.
As many of you have unlikely trained targeted rotation, I am going to give you 2 entry points to commence this process.
1- THE ASSAULT BIKE:
This is one of the best tools in the gym. Period.
Whether you’re using it for high-intensity training or this case, mobility development it’s a staple.
Key Benefits:
Low Impact: So it’s a very easy entry point that is incredibly safe for all ages & fitness levels.
Dual Benefits: Allows you to develop mobility & cardiovascular fitness simultaneously.
Phenomenal Rehab Tool: I use this with a majority of my back pain clients as an entry-level to start promoting blood flow & joint mobility.
This can be used before a session for 10 minutes at a moderate pace to elevate the heart rate & core temperature.
Alternatively, to elicit cardiovascular adaptations by working at 70-80% heart rate for 30-90 minutes continuously.
2- KETTLEBELL ARM BAR
This isn't just a stretch; we covering a vast array of beneficial movement qualities.
The combined hip & shoulder stability benefits make this a premium exercise to use as a mobility and movement preparation drill.
Key Benefits:
Thoracic Mobility: Unlocks stiffness in the upper spine, critical for powerful rotation.
Shoulder Stability: Enhances the shoulder's ability to maintain integrity during rotational movements.
Core Activation: Teaches the core to engage while the body is in a rotated position.
THE SETS & REPS
2-3 sets of 8-20 repetitions on each side (higher repetitions if you’re learning the movement pattern for the first time.
ROTATIONAL ROBUSTNESS
Forget endless crunches and holding planks for half of your training session. True rotational robustness is built through intelligent, progressive loading. A few hard sets per week, gradually increasing in range and effort, will forge a core that's not just strong, but adaptable and resilient.
The key to effective rotational training lies in understanding two crucial movement patterns: proximal and distal rotation.
PROXIMAL ROTATION
Proximal rotation involves upper body movement while the lower body remains fixed. The seated thoracic rotations stand as the pinnacle of this category. The cable stack allows you to progressively overload for months without plateauing.
DISTAL ROTATION
Distal rotation is the opposite, moving the lower body while the upper body stays fixed. The reverse twist exemplifies this principle. Make sure you are using heavy enough dumbbells to pin your shoulders into the ground.
THE REPS & SETS
Implementation is straightforward but demands precision. Aim for 2-3 sets of each exercise, 8-12 reps per side.
ROTATIONAL SPEED & POWER DEVELOPMENT
A robust spine is good. A spine capable of explosive, controlled rotation is unstoppable. But this power must be cultivated methodically, with precision and respect for the inherent risks.
The Injury Risk Paradox:
For the uninitiated, high-velocity rotational training carries significant risk. It's akin to sprinting at maximum effort after a decade of inactivity. However, with strategic progression, we can safely awaken and harness this dormant power.
MEDICINE BALLS: The Ultimate Rotational Weapon
No tool surpasses the medicine ball for developing rotational power. Its versatility allows for scalable, three-dimensional training that directly translates to real-world performance.
The act of throwing an external load teaches the body to generate force through the entire kinetic chain, from ground to release point.
STRATEGIC IMPLEMENTATION:
EXTENSIVE VARIATIONS
Building the Foundation
Purpose: Develop rotational endurance and groove proper mechanics
Protocol: 20-30 repetitions, 2-3 sets
Duration: Minimum 4-6 weeks before progression
INTENSIVE VARIATIONS
Forging Explosive Power
Purpose: Maximise rotational force production
Protocol: 3-6 repetitions, 3-8 sets
Rest Periods: Minimum 90 seconds between sets for full power output
WHAT MEDICINE BALL DO I USE?
If you weigh:
Below 80kg(176lb): 4-6kg or 8-10lb medicine ball
Above 80kg (176lb): 7-9kg or 15-20lb medicine ball
ELITE THROW VARIATIONS
Below I have integrated demonstrations & examples of medicine ball throw variations you can integrate into your training today.
This is far from an extensive list (I have roughly 50 medicine ball variations in my tool kit, but it gives you a starting point).
MED BALL SCOOP THROW
MED BALL SHOT PUT THROW
MARTIAL ARTS:
THE PINNACLE OF ROTATIONAL MASTERY
In the realm of rotational excellence, striking martial arts stand unparalleled. It's not mere exercise; it's the cultivation of controlled, devastating power.
Muay Thai, the art of eight limbs, exemplifies rotational sophistication better than any other sport. Each movement - from a precisely timed hook to a devastating elbow strike - is a study in biomechanical efficiency. The hips become the fulcrum of destruction, channeling force from the ground through a kinetic chain of lethal intent.
The heavy bag and pad work aren't just training tools; they're architects of the following transformations to your body:
Tendon Robustness: Repeated impact forges connective tissue that's not just strong, but resilient. Your striking limbs evolve into weapons of precision.
Elastic Power: The constant load-unload cycle of striking develops a spring-like quality in your musculature. This translates to explosive power that can be unleashed at will, in any context.
Neuromuscular Efficiency: The complex patterns of striking enhances your nervous system's ability to recruit muscle fibres rapidly and precisely. The result? A body that responds with lightning speed and brutal accuracy.
Metabolic Conditioning: High-intensity striking sessions create a unique cardiovascular demand, forging a heart and lungs capable of sustaining peak performance under duress.
The true value of martial arts lies beyond the physical. Striking arts enstill a mental framework of strategic violence.
You learn to read opponents, to anticipate and counter, to remain composed under pressure.
This cognitive enhancement transcends the dojo, infiltrating every aspect of your life with heightened awareness and decisiveness.
In the elite echelons of human performance, martial artists aren't just practitioners. They're the embodiment of controlled power, strategic thinking, and rotational supremacy.
THE BLUEPRINT IS YOURS
You have a systematic framework to applying rotational training into your regime.
This should give you plenty of tools to experiment with & even add as a supplement to your current training protocols.
Whether you’re training for health & longevity, martial arts or sports performance….
Rotation is a staple.
 | A guest post by
|
I can’t throw a high kick at all, it feels as though my hip literally cant go any futher or it will crack. Is this a mobility issue? If so what exercises did you do to develop your hips from stiff to being able to throw the kicks you can do now?
🥷