Supertraining

--- In [EMAIL PROTECTED], Ed White <[EMAIL PROTECTED]>
wrote:
>
> Yes, static contractions are essentially the same as isometrics.
>

***
A number of the Soviet olympic lifting coaches including Robert Roman, Nikolai 
Laputin, Valentin Oleshko and Alexsei Medvedyev experimented with different 
types of isometrics.  Indeed, there are quite a number of articles in the Old 
Soviet Sports Review concerning the efficacy of isometrics (mostly with high 
level weighlifters/athletes). I'll ask Dr Yessis if he would give us permission 
to post some of the extracts.  The below may also be relevant from Dr Yessis' 
new blog:

Do You Need Isometrics?

http://www.dryessis.com/wp/

Posted on May 28, 2008 under Eccentrics, Explosive training,
Isometric training, Isometrics, strength training

...For the fastest and most effective increases in strength you need
all three types of muscular contraction regimes. The concentric
regime remains as the major muscle contraction and should be used
approximately 75% of the time. Eccentrics should be done for
approximately 15% of the time and isometrics, 10%. This ratio, in
addition to producing more effective strength results, also puts
variety into your program which prevents staleness and stimulates the
muscles. As a result you get maximum gains.

The isometric contraction plays three important roles. First, it is
needed for overcoming sticking points which most athletes experience
in execution of different exercises. For example, in the bench press,
a sticking point usually occurs at the halfway or slightly below
point of the barbell lift. In the squat, the sticking point is
usually found below or about halfway up to the standing position.
Thus, the use of isometrics at the angles where you have the greatest
difficulty can help you overcome the sticking point and make your
lift more productive.

Second, you need isometrics for stabilization of body parts during
exercise execution. In other words, you must fix your body in a
position to effectively do the exercise. For example, in the bench
press, you must stabilize the trunk and lower body so that the
shoulder joint and shoulder girdle muscles have a strong base against
which to contract. This usually occurs automatically with contraction
of the trunk (rib cage) muscles and holding your breath. In addition,
the spinal (midsection) muscles undergo contraction to stabilize the
trunk. This is one reason why you see the trunk arching during
execution of the exercise.

When you execute the squat, isometric contractions are needed to hold
the spine (your upper body) in position as the legs do the work. This
entails contraction of mainly the erector spinae muscles of the
spine. In the overhead press you need isometric contractions to hold
the trunk erect and to maintain a strong connection with the legs. In
execution of lateral arm raises the isometric contraction is needed
to hold the mid-section firm, keep the legs stabilized and to
maintain an erect body as the arms go through their actions.

The third reason for inclusion of isometrics in your workout is to
strengthen the muscles in this regime to enhance an explosive
muscular contraction. Understand that when you execute an explosive
movement, the muscles first undergo an eccentric contraction which is
the first step in preparing the muscles for an explosive contraction.
However, to stop the movement in one direction and before initiating
movement in the other direction, the muscles undergo an isometric
contraction. The stronger this isometric contraction, the greater the
tension that can be developed which can then converted into an
explosive concentric contraction when you execute the final movement.

The isometric contraction occurs in all exercises when you change
direction and when you change from one muscle contraction regime to
the other. It is a momentary contraction, but it still occurs and
plays a very important role. Thus, you need isometric muscle
strengthening to enhance the different roles that it plays.

The isometric contraction is beneficial for all level athletes. On
the higher levels, the stabilizer muscles are usually quite strong
but it is still a good practice to exercise them every once in a
while with the isometric contraction.

Isometrics are also very effective for prepubescent youngsters who
should use about 10-15% of maximum body weight. At ages 14 to 15 it
increases to 20-25% of maximum body weight, and after age 16, 30 or
more percent. Youngsters should hold the isometric contractions for
only 3-4 seconds. When you are 16 or older hold for 5-6 seconds.

Thus, for best results and greater progress in your training, include
isometrics in your arsenal of lifts. They will allow you to do your
exercises more effectively and as a result get greater strength,
muscle mass and explosive movements. In addition, isometrics help
prevent injury especially if the muscles are weak....

====================
Jamie Carruthers
Wakefield, UK