CT,
thank you for your advice about low rep training. I really enjoy it to train at 3-5 reps. Actually it is more safe than high rep training and plain fun.
You mentioned in an old article that for force production three factors are important to improve: muscular, elastic, and reflexive.
As I understand, for the muscular part (contraction) you advice to start a lift from a ‘dead zone’ where the stretch reflex is inhibitated or to do an isometric contraction at the mid-range for a least 2 seconds to negate the reflex.
So if I choose an exercise for chest, this would be:
Elastic & reflexive: ballistic push-up
Contraction: floor press, bench press with 2 second isometric contraction at mid-range
As for the CNS activation, you recommand blast isometrics. Too bad I have just half racks in my gym. Do you have such other advices? Do you recommand yielding isometrics?
I thought to do just the concentric portion of ballistic push-up: I start from the floor and try to be as explosive as possible then I land on my hands and absorb the force as short as possible.
My Workout could look like this?
A) CNS Activation 2x3
B1) Ballistic push-up 5x3
B2) Bench Press 5x5
C) Bench Press 85% from last set for max
Do you still train in antagonist fashion?