Supertraining

--- In [EMAIL PROTECTED], [EMAIL PROTECTED] wrote:
>
> 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?

***
Dr Yessis--  over 100% for overload


> > 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.
>

***
Dr.Yessis   -- Not the same


> > 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?
>

***
Dr.Yessis  -- All exercises are dynamic.  Isometrics is never
for max strength of any body part.


> > 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?

***
Dr Yessis --  of the parts stabilized??

~~~~~~~~~~~~~~~~~~~~~~
Michael Yessis, Ph.D
President, Sports Training, Inc.
www.dryessis.com
(760) 480-0558
PO Box 460429
Escondido, CA 92046
~~~~~~~~~~~~~~~~~~~