Essentially the “unsuccessful braking” work is a failed isometric muscle action and this preparatory sets the athlete up nicely for a steady progression through the loads during the Iso-Holds. It’s pretty essential for an athlete to be eccentrically strong in order to get the most out of these isometric training methods. 110-140% 1RM).ĭependent on the athlete this phase may last anywhere from 4-12 weeks. supra-maximal loads where the athlete tries to brake or stop the decent of the load but fails to do so- eg. 80-110% 1RM) and then as the athlete is able to control the heavier loads I move into an “unsuccessful braking” strategy (i.e. I firstly work off of controlled eccentric exercises, focused primarily on TUT (approx. In terms of programming for sprinters I incorporate a lot of eccentric work on these specific joints and surrounding musculature during early GPP. system mass + external load = 75-80% of MVC). With the Iso-Holds I work from the unloaded system mass up to a total system mass of up to 75-80% of the total output (i.e. I always work off of one limb, I figure if I’m going to get specific with muscle action I might as well get specific with the base of support. Iso-Push for the output ranges normally found). I then get an understanding of the athlete’s maximal output and I then extrapolate this output back to an external load while factoring in the body mass that is being supported by the working limb (see Figure 7. For each of the targeted joints (ankle, knee and hip) I derive a measure of absolute isometric force in the key positions that I perform the exercises in (if you like a Maximal Voluntary Contraction ). My reference point for intensity comes from force plate measurements.
How do you program or incorporate maximal isometric holds for your sprinters?Īlex Natera: Well firstly, from a classification standpoint, Holds (aka “yielding” isometrics) are the first progression of a 4 stage isometric continuum that I program. In the work I’ve done in the last few years compiling a significant body of work on speed and strength training, this work by Alex really puts a lot of puzzle pieces together, and the results show it.Īs you read through, Alex demonstrates the isometric training terms you may not be familiar with in question one via visuals and graphs in question 2. I trust you’ll enjoy this great work from Alex Natera. The following Q&A will span various methods and means for speed building isometrics, and reads more like an article.
ISOMETRIC EXERCISES FOR SPEED SERIES
Alex has been on fire on a series of podcasts, and is doing amazing work at Aspire Academy getting already high-level athletes faster using a progression of isometric based work. The best iteration I’ve heard recently through the utilization of isometrics is Alex Natera. From there, we have the more integrated and progressed models of Jay Schroeder, Inno-sport, Triphasic Training, and more. My own first experience with them was Larry Van Such’s book, which featured basic banded holds in sprint positions.
Isometrics have been much of a pendulum concept, swinging in and out of the performance world, always with anecdotes of good results from their use.
Some of the latest and greatest programs and philosophies in the sport performance world, particularly those revolving around concepts of neurological adaptation, have included the utilization of various forms of isometrics.