Supertraining

Greetings all,

The full submission is below the commentary.

> '---------------------------------------------------------------"
> 
> Do You Need Isometrics?
> 
> http://www.dryessishttp://w
> 
> 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 

***
Telle -- What is the eccentric protocol? 

> 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.

***
Telle -- What about short range movements in a power rack instead of 
isometrics -- offering a quick and easy force evaluation.

> 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. 
> 
> 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.

***
Telle -- and the "stabilization of body parts during
exercise execution" doesn't occur during dynamic lifts? Or are the isometrics 
an overload system for max trunk strength?

> 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.

***
Telle -- do training isometric forces at the bottom position equal those 
isometric forces of the dynamic movement?

Musings, 

Jerry Telle
Lakewood CO USA