Hey everyone, I just wanted to share something I recently stumbled across while trying to devise my own sort of training gimmick.
I have been reading a lot of different training material and came across a few important points. One, you can activate more muscle fibers with an isometric or eccentric contraction than a concentric contraction. Two, plyometrics are the best way to train for explosive strength. Three, combining resistance training and plyometrics into the same session increase the results of both.
Using this information, I devised the following routine.
Note: For clarification purposes, all ISO exercises below involve using as heavy a weight as possible and lowering the weight into the point of the lift with the worst leverage and holding it there for time.
A1 ISO Squat 5 x 5-10 sec
A2 Depth Jumps 5 x 5
B1 Hang Snatch 4 x 2
B2 Standing triple Jumps 4 x 1
C1 ISO Split Squat 3 x 15-20 secC2 Split Squat Jump 3 x 8
D1 ISO Hyper 3 x 35 sec
D2 Release/Catch Hyper 3 x 10
A1 Bench Press 5 x 5-10 sec
A2 Plyo Push Up 5 x 3-5
B1 Supported Row 5 x 5-10 sec
B2 Medicine Ball Slams 5 x 5
C1 ISO Military Press 2 x 35 sec
D1 External Rotations 3 x 8
I use an eight day work cycle, mon, wed, fri, sun, tues, thurs, etc.
So far, it’s been rediculously effective. My bench has gone up over 50 pounds in 4 weeks and my squat has gone up 20 in the same time. It would have been more, but a non-training related injury kept me off my feet for a while.
So, I’m open to comments or questions.