Supertraining

In a message dated 6/1/08 1:12:37 AM, [EMAIL PROTECTED] writes:

> Greetings all,
>

The following is a continuation of Yessis Telle isometric (no pun intended)
dialogue.

Isometrics strength training

Dr Yessis original: Eccentrics should be done for
> > approximately 15% of the time

Telle wrote: -- What is the eccentric protocol?

Dr Yessis wrote:-- over 100% for overload

[Telle writes: -- Practitioners recommend anywhere from 100-140% 1 RM. Most 
recommend
using a weight that can be voluntarily halted or at least lowered at a 3-6
second rate -- does anyone use a weight that cannot be slowed and descends at a
180° a second rate?]
*********************

Dr Yessis original. The isometric contraction plays three important roles.
First, it is
> > needed for overcoming sticking points which most athletes experience
> > in execution of different exercises. ------------------“
>
>
 Telle wrote: -- What about short range movements in a power rack instead
of
> isometrics -- offering a quick and easy force evaluation.
>
Dr.Yessis wrote: -- Not the same

[Telle writes: -- then why is isometrics more beneficial -- since force cannot 
be
measured -- unless sophisticated load cell equipment is available?]
**************

Yessis original. -----------------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. ---,
etc.,
>
>
> Telle wrote: -- 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 wrote: -- All exercises are dynamic. Isometrics is never
for max strength of any body part.

[Telle writes: I can see the reason for isometrics for those body parts that 
remain
stable during exercise though I would still tend to believe that loading the
trunk inertially would be more effective than statically]
***********************

Yessis original. The third reason for inclusion of isometrics in your workout
is to
> > strengthen the muscles in this regime to enhance an explosive
> > muscular contraction. -------------------------      -----------------

> > 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 wrote: -- do training isometric forces at the bottom position equal
those isometric forces of the dynamic movement?

Dr Yessis wrote: -- of the parts stabilized??

[Telle writes: -- At the isometric phase of an E-I-C (eccentric-isometric- 
concentric)
dynamic lift wouldn't all “parts” be stabilized? Isometric forces are quite
a bit greater as a function of eccentric history. I'm thinking a static
isometric effort is non specific to dynamic E-I-C actions?]

Musings,

Jerry Telle
Lakewood CO USA