Author Topic: Rj's Reactive Series  (Read 16337 times)

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adarqui

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Rj's Reactive Series
« on: June 02, 2009, 12:36:28 am »
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100m200m

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Re: Rj's Reactive Series
« Reply #1 on: June 03, 2009, 07:28:16 pm »
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I have a question about the isometric strength involved in sprinting.  My coach told me before that isometrics were useless because they only increased strength within about 15 degrees of the joint angles at which they were performed.  If I do yielding isometrics with a pause at the bottom of an RDL then how would it help my isometric strength when my leg touches down during running?

Also, if I do incorporate yielding isometric exercises, are they best done at the beginning or end of my weights session?

adarqui

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Re: Rj's Reactive Series
« Reply #2 on: June 03, 2009, 07:44:04 pm »
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I have a question about the isometric strength involved in sprinting.  My coach told me before that isometrics were useless because they only increased strength within about 15 degrees of the joint angles at which they were performed.  If I do yielding isometrics with a pause at the bottom of an RDL then how would it help my isometric strength when my leg touches down during running?

Also, if I do incorporate yielding isometric exercises, are they best done at the beginning or end of my weights session?

rj has the studies, he'll give you a better answer..

it's 15-30 degrees, and that mostly applies to overcoming isometrics if I am not mistaken.. performing yielding isos nearest the weakest joint angle will strengthen the entire ROM. A yielding iso is basically a series of eccentric contractions, so strengthening the muscle in this lengthened position is much different than an overcoming iso..

think about it in terms of deep squatting or bench pressing.. a very effective tool to strengthen squat & bench is pause squats and pause bench. if you can increase the amount of force at the bottom, then the natural joint angle-strength curve will kick in.

i've personally implemented pause bench very successful on the few occasions i've used it... pausing at the bottom for 5 seconds & blasting up..

imagine you could only hold a deep lunge iso with 185 for 7 seconds... now imagine you can hold 285 for 7 seconds... there will be some pretty extreme transfer over to other movements that use that musculature.

well, if you went max effort on the yielding isos, then of course do them as the main section of your workout.. if you are only doing them as assistance, do them towards the end.

peace

RJ Nelsen

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Re: Rj's Reactive Series
« Reply #3 on: June 03, 2009, 08:24:45 pm »
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Andrew's in the ballpark here. The thing is, studies show that training a muscle only at greater lengths leads to similar strength gains when the muscle is shortened. In other words, doing glute and hamstring ISOs where the muscles are stretched will build up strength when they are shortened. So yes, doing ISO RDLs in the stretch will transfer over to when your leg is straight at touchdown.

Also, Isometrics are not something you add on. They're simply another way to lift. You could replace some of your standard weight training with ISOs if you like.

100m200m

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Re: Rj's Reactive Series
« Reply #4 on: June 03, 2009, 09:53:51 pm »
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Thanks for the answers.  I'll try incorporating RDL and bench yielding isos into my weights program.

adarqui

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Re: Rj's Reactive Series
« Reply #5 on: June 03, 2009, 10:00:58 pm »
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Thanks for the answers.  I'll try incorporating RDL and bench yielding isos into my weights program.

this one kid i was training, russel, made crazy progress on bench in 2 months from the pause benching.

3 sets of max rep, with 5 second pause at the bottom..

i forget exactly what he started at, but it was either 185 for 3 or 4 on regular bench, and ended with 185 x 15 at some football combine in 2 months.. the pause benching was just so effective it was crazy.

all we did was work pause from 165, progress to 185, and then keep grinding away at 185-pause-bench to make big progress..

peace man

100m200m

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Re: Rj's Reactive Series
« Reply #6 on: June 06, 2009, 12:23:00 am »
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Hey,

I've got another question about the second article in the series.  It says that anaerobic endurance training is the best for developing tendon stiffness so I would like to know how I can incorporate that type of training into my workouts.  The first thing I thought of was running a 400 but that would have to take up an entire workout since as it is I usually don't do more than 300m total in a speed workout.  I'd like to do anaerobic endurance training if it is the most effective for building tendon stiffness but I don't really know how to do it.  Isn't something which is 40-60 seconds of 100% intensity too draining to use as regular part of a workout?

adarqui

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Re: Rj's Reactive Series
« Reply #7 on: June 06, 2009, 01:00:21 am »
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Hey,

I've got another question about the second article in the series.  It says that anaerobic endurance training is the best for developing tendon stiffness so I would like to know how I can incorporate that type of training into my workouts.  The first thing I thought of was running a 400 but that would have to take up an entire workout since as it is I usually don't do more than 300m total in a speed workout.  I'd like to do anaerobic endurance training if it is the most effective for building tendon stiffness but I don't really know how to do it.  Isn't something which is 40-60 seconds of 100% intensity too draining to use as regular part of a workout?

well, you could do single/double leg RFI line hops for 10-20 seconds.. since you're using primarily the ankles, you won't kill your hip musculature for the rest of your workout.. these are very very taxing too (but not taxing on the cns/rest of the body).. especially 15-20 seconds.. most people hit a wall around 7-10 seconds..

you could also do the isos RJ talks about.. those have been known to increase tendon stiffness.. for some studies check out the Peer Reviewed Discussion Area -> Muscle / Tendon / Joint stiffness thread.

http://www.pure-dedication.com/forum/index.php?topic=38.0

the studies at the end of the original post in that thread will show you what we're talking about.

peace man