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Isometric Training for Specific Results by Adam Gentry

http://junction25.com/olux.php I was having coffee with a friend of mine the other day.  He’s a basketball strength coach at a Big East school, and as you would assume, he has his hands full with long, lengthy athletes, with poor postural control.  If you’ve ever worked with basketball, you know what I’m talking about, a bunch of 6’ 6” monsters that can’t do a good body weight squat, and rarely can do a good push up.  By the time we got around to coffee pot number two (with a little muscle milk added in because we are meatheads), we were throwing out different strategies on how to really get his guys to understand and feel a locked back position when they are training.  My suggestion was to try out some isometric holds at different body positions.

http://junction25.com/upload.php At times, isometric training has appeared as a misused, misapplied, and often forgotten tool in the strength training toolbox.  Isometric training does have its limitations.  For one, gains in strength are specific to the joint angles trained, meaning that you will only get stronger in the positions you train.  This angular specificity of training also leads to a minimal carry over to full body dynamic movements.  For this reason many coaches view isometric training as an inefficient time commitment, however, I’ve found that when programmed wisely, incorporating an isometric stimulus to our weaker body positions can have a profound effect on explosive strength and an even greater effect on kinesthetic awareness and body control particularly of the trunk musculature.

http://nancynorthcott.jim-mcdonald.net/obsession-in-the-air/ Every coach at the youth and advanced level has struggled with getting their athletes to understand the action of bracing up and developing the muscular abdominal corset.  This is an absolutely necessary skill in order to support the spine and keep our neutral torso position during explosive athletic movements (sprinting/Jumping) and in the weight room.  When we put force into the ground, we need our core to function as a rigid cylinder, allowing us to transfer force from the ground to the hands/bar/ball.  If this is not accomplished, much of that force is lost and we’ve not been efficient in our efforts.  This is also vitally important in the weight room when training lifts like the squat, deadlift, and power clean.  If an athlete can’t brace up and lock the back, there is a much greater risk of injury, and reduced ability to progress the lift.  In short, you may get hurt and you won’t get strong, a sure plan for success.

http://nancynorthcott.jim-mcdonald.net/tag/savannah-ga Below are a few different lower body isometric exercises that I have been using with our athletes.  You’ll notice a big focus for each is on bracing the abdomen, developing the muscular corset, and maintaining the neutral spine position.  With most of these exercises, there should be a focus on explosive acceleration after the isometric phase.

Buy Phentermine For Weight Loss Always remember, train smart.  Don’t put your athletes in positions that they aren’t prepared to handle.  These exercises should only be used with trainees who have the requisite physical and psychological training experience to perform them properly.    These exercises also require constant cueing from the coach to ensure proper body position.

Cheap Phentermine 37.5 Mg Online By nature, isometric exercises require maximal effort, to ensure the highest levels muscular tension and neural drive.  However, with some of these exercises, a little goes a long way and when our focus is on core positioning and body awareness, max loads are not always required.

 

Buy Shalina Diazepam gobletmarshallKB Goblet squat – This is a great starter exercise for teaching people proper squatting patterns.  Having the weight in front allows for the athlete to really get a feel for sitting back, keeping tension on the hamstrings, and keeping a vertical shin angle.  With the weight pulling you forward, it is also a great way to really teach the neutral back position.   Performing this exercise with an Iso hold at the bottom really allows time to consciously brace the abdomen and lock out.  I usually program this as a warm up on squat days, performing 2-3 sets of 5 reps with a 3-5 sec hold at the bottom.  Depending on how heavy your KBs range, this exercise can be used in a number of ways.

 

Buying Valium Online Illegal isosquatRFE Squat – The RFE squat is a great exercise for developing single strength, getting the glutes to fire in a deep squat, and developing hip flexor flexibility.   The exercise can be loaded a lot of ways, barbell racked in the front or back, dumbbells, bands, ect.  But again, when I am teaching core positioning and transferring force through the torso, I like to load it up front with a KB.  2-3 sets of 5-8 reps with each leg, 3-5 second hold at the bottom, and explosive acceleration out of the hole.

 

Buy Diazepam Online Eu Split Squat/DL ISO Hold –  This is a real ball buster of an exercise.  The intensity is much higher than the previous exercises, and it is most certainly not for novices.  This exercise will light your glutes up, and the athlete gets a chance to grind on the bar, while still focusing on bracing up.  For this exercise, you need to use heavy loads (weight that you will not move, but with the intent to do so).  I program this after heavy lower body lifts, and keep the volume lower.  This exercise requires a lot of focus, and the quality of repetition must stay high if there is to be any sort of carryover.  2 sets of 3 reps with each leg, 3 sec hold each rep. isodeadlift

 

ISO Glute-Ham – There are dozens of variations on the glute ham raise, and each has its merits.  What I particularly like about this one is the need to maintain that muscular corset when the athlete explodes out of the bottom position.  It’s tough, but it works.  You can play around with the angle that you hold, but 45 degrees is a good starting point.  Have the athlete push out to 45 degrees.  Find that perfect position (a straight line from knees/hips/shoulders), brace up, and hold for 3-5 seconds.  Explode up to the starting position, but don’t let your torso lag forward one inch.  3-5 sets of 5-8 reps.

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Go ahead, give these exercises a try.  Coach them up, and get your athletes to develop that rigid cylinder.  You know, in the 17th and 18th centuries, they used to make corsets out of whale bone.  No shit, women would lace up some big meaty whale bones around themselves, squeeze the air right out of their lungs, and go dance the night away.  Well, corsets are just for women anymore.  Ditch the whale bones, brace your belly up, and get strong.

Adam Gentry

Adam Gentry – After completing internships at the Total Performance Training Center in Wixom, MI and the University of Detroit Mercy, Adam was hired at the University of Pittsburgh in 2009. He spent two years working with Olympic sports at Pitt before being lured back to his home state of Michigan to work with the crew at Total Performance.  Adam received his BS from Michigan State and his Masters Degree in Exercise Physiology from Oakland University.

 

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