There is a strong trend in martial art and in life where we claim technique is greater than brute force. In many cases, it is true yet there is no place for us to neglect our force production when we consider the full human or any system we are upholding and wishing to thrive, from computer networks needing bandwidth as well as proper routing tables and rules to humans needing healthy strong joints and muscles to facilitate what the nervous systems wishes it to accomplish.
Here is a snapshot from our Friday focus on power before we worked on grace/technique
600 push ups in variations
600 inverted push ups or ropes
50 rope dips (similar to ring dips but on held rope)
50 rope pull ups (similar to ring pull ups but on held rope)
100 rolls from standing to ground to standing on one leg
50 Leg raises on dip bars
300 breaths in the neck bridge
300 breaths in the upside down bars hold ( see picture) It is a favorite of mine and very healthy when worked in progression into a routine.
Force and health allow us to be graceful. Without force, we are nothing, Without grace, we are nothing. We have to balance it out constantly and never neglect either of them.