BY: REGAN QUAAL
As Strength and Conditioning Coaches, our primary objective is twofold: to promote and program for injury prevention and sport performance readiness, and to develop strength, power, and speed qualities specific to the athletes’ sport. The problem we all face, however, is the fact that these two jobs can often times interfere with one another. It is common knowledge that when limits are pushed in the weight room, DOMS (delayed onset muscle soreness) and fatigue are likely to appear, which may acutely affect performance in an athlete’s sport practice or competition. Furthermore, the best exercises for sport form development, generally speaking, can carry the greatest risk of soreness, long-term fatigue, and injury (bench, squat, deadlift). Therefore, in an effort to accomplish the goals of both athlete preparedness and strength/power/speed development, the Belt Squat Overcoming Isometric can be utilized effectively. BELT SQUAT OVERCOMING ISOMETRIC Below are reasons why I have found this to be a very effective exercise in any training program:
IMPLEMENTING THE BELT SQUAT OVERCOMING ISOMETRIC I will implement variations of the Belt Squat Overcoming Isometric multiple times throughout a typical training year for 2-3 weeks at a time:
1. Activation Of Human Quadriceps Femoris Durind Isometric, Concentric, and Eccentric Contractions Nicolas Babault-Michel Pousson-Yves Ballay-Jacques Hoecke – Journal of Applied Physiology - 2001 2. Adaptations in Coactivation After Isometric Resistance Training B. Carolan-E. Cafarelli - Journal Of Applied Physiology – 1992 3. Differential Effects Of Strength Training Leading To Failure Versus Not To Failure on Hormonal Responses, Strength, and Muscle Power Gains I. Shrier – Yearbook Of Sports Medicine - 2007
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February 2023
Regan QuaalHead Strength & Conditioning Coach at Shakopee High School |