EXTREME/LONG DURATION ISOMETRICS

1/20/2022

ADAPTATIONS
-  LOCAL MUSCULAR ENDURANCE/WORK CAPACITY: target a specific muscle group by holding one position for an extended duration
-  ACIDOSIS TOLERANCE: performing an isometric in the bottom portion of a movement when the muscle is stretched, causes occlusion leading to a large build of metabolites
-  LACTATE UTILIZATION:  when these metabolites are built up and trapped in the muscle, it improve your ability to recycle them and use them as an immediate fuel source, since there is minimal new blood flow into the muscle
-  TENDON HEALTH: increased tendon and connective tissue thickness and load tolerance
-  INCORRECT COMPENSATION PATTERNS: simplifies teaching individuals how to drive through/fire the correct muscle groups to perform the movement maximally and efficiently
-  MECHANICAL STRESS ON JOINTS: due to the minimal amount of movement and impact that takes place the joints experience nearly no negative effects

HOW TO
· COACHING CUE: when performing isometric don’t think about resisting going down agonist muscles, think about pulling self-down with antagonist muscles (IE: in Bench Press think squeezing scaps down and back to get bigger stretch in chest)
· Perform the isometrics for 3-5 MINUTES at a near maximal intensity
· Hold the isometric in the disadvantageous/bottom position of the movement where the muscle is stretched
· Choose exercises that mimic/utilize muscle groups that are important to high performance in your sport

IMPLEMENTATION DURING GPP
(Block 2: Option B)
· PRESCRIPTION
· 1 set each exercise: 3-5 minutes work/ 3-5 minutes rest, 1-2x per week
· Start with 15-25% of max for load
· EXERCISES
· Right Split Squat, DB Bench Press, DB Chest Supported Row, Left Split Squat, DB Z Press, Glute Bridge w/ Plate Pullover