Supertraining

100-140% of what, the full range 1 RM?

We are talking statics, not forced negatives.  Why shouldn't the subject 
just push as hard as possible against an immovable object, or if you want to 
measure the force - put a load cell on it?  Load cells are an easy way to 
measure the force and require barely perceptable movement.

Ed White
Sandwich, MA USA

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--- On Tue, 6/3/08, [EMAIL PROTECTED] <[EMAIL PROTECTED]> wrote:
From: [EMAIL PROTECTED] <[EMAIL PROTECTED]>
Subject: [Supertraining] Re: Static Contraction Training
To: [EMAIL PROTECTED]
Date: Tuesday, June 3, 2008, 3:06 PM

            In a message dated 6/1/08 1:12:37 AM, [EMAIL PROTECTED] com 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-isometri c- 
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?]



=================================

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