ISOMETRIC-SPEED PROGRAM:
- During this phase the goal adaptations are to improve the athletes isometric strength and speed, by utilizing specific concentrated training for these two end goals.
- To improve isometric strength at a fast rate the program utilizes both overcoming isometrics and maximal yielding isometrics. When each of these forms of isometrics are used they are performed at the disadvantageous point of the movement where the muscle is lengthened, so the strength gained transfers over to the entire lift.
- To improve speed at a fast rate the program utilizes french contrast and complex training through out each training day. The plyometric utilized are primarily bilateral because it allows for the athlete to reach higher speeds in the weight room. Also within the training primtimes and sprints are used to ensure proper running patterns are being developed alongside the weight room work. Lastly the banded exercises used are bilateral, so the athletes can perform them at higher speeds.
- During this phase the goal adaptations are to improve the athletes isometric strength and speed, by utilizing specific concentrated training for these two end goals.
- To improve isometric strength at a fast rate the program utilizes both overcoming isometrics and maximal yielding isometrics. When each of these forms of isometrics are used they are performed at the disadvantageous point of the movement where the muscle is lengthened, so the strength gained transfers over to the entire lift.
- To improve speed at a fast rate the program utilizes french contrast and complex training through out each training day. The plyometric utilized are primarily bilateral because it allows for the athlete to reach higher speeds in the weight room. Also within the training primtimes and sprints are used to ensure proper running patterns are being developed alongside the weight room work. Lastly the banded exercises used are bilateral, so the athletes can perform them at higher speeds.
| ISOMETRIC-SPEED PROGRAM: DAY 1 & 2 |