Adarq.org
Performance Area => Pics, Videos, & Links => Topic started by: Alex V on September 21, 2009, 05:32:19 pm
-
I have added a podcast about Extreme Isometrics at my website. It is a 20 minute exclusive podcast to site members. To join my site and receive a link to the podcast you can visit
http://www.evolutionaryathletics.com
You can opt out at any time and, if you ask any members, I do not blow up email addresses with spam and jumk
What are extreme isometrics?
They form the cornerstone of Jay Schroeders training system. Jay emerged on the seen with the amazing training programs that Adam Archuletta performed. Extreme Isos claims have been extraordinary to say the least. You will learn about their performance, the claimed benefits, the benefits my athletes have seen, and the different manners I have used to incorporate them over the past Two Years.
Oh and Andrew I did not monitor my athletes bowel movements so dont ask :)
-
how do i listen to it if ive already signed up my email? it wont let me..
says email already exists, then i click podcast and it wont load..
you should have monitored fecal matter.. you're loss.
-
how do i listen to it if ive already signed up my email? it wont let me..
says email already exists, then i click podcast and it wont load..
you should have monitored fecal matter.. you're loss.
A link should have been sent to your gmail address
Fecal matter is the next to be monitored
Alex
-
i got no link.. :/
i think its broken a bit.. i mean, if you sent out a mass mail to the addy's on the list i should have got one.. but i didn't..
peace man
-
hmm... Ill look into it
-
Apparently it only went out to half of my subscribers. I just re-sent it to all of them. Thanks for the heads up Andrew, you helped me identify another prooblem
Alex
-
Apparently it only went out to half of my subscribers. I just re-sent it to all of them. Thanks for the heads up Andrew, you helped me identify another prooblem
Alex
np man..
good work..
i like all the claims.. they crack me up.
edit: can you put up an extreme iso vid one day.. a 5 minute one?
you mentioned the golfer's performance dropped big after she stopped doing the isos for that tournament or something.. if it was due to the isos, then wouldn't that go against schroeder's ideas on how permanent the adaptations become?
-
you mentioned the golfer's performance dropped big after she stopped doing the isos for that tournament or something.. if it was due to the isos, then wouldn't that go against schroeder's ideas on how permanent the adaptations become?
I'll see what I can dig up, no guarantees though. I have moved on from state and now help the sharks part tme and spend the other time working on trying to make a profitable website
Yes that would contradict Schroeders claim but... his athletes do extreme isos year round so maybe the results aren;t that permanent, or maybe i could have seen her bonking if we monitored her bowel movements.
:P
-
I liked the podcast. A couple things I disagree with:
If you do the lunge correctly, it is just as hard as the glute ham. I actually like the glute ham in comparison - the stretching of the hip flexor is pretty bad in the lunge. Agreed that the wall squat is pretty easy - but keeping a neutral spine is the real benefit, and can make it hard for someone who sits all the time.
If you do the isos correctly you really shouldn't feel much 'burn'. You feel 'stretch' but the terrible burn goes away after a few sessions. If you are pulling down the whole time, you don't feel like you did anything at the end of the set. When I was doing them wrong, I would go like 4 on the right lunge (burning like crazy) then maybe 2:20 on the left lunge, and would fail with the back quad. Fixing the pulling action, my times are close to even one after another.
I've found the best way to do the isos (lunge and pushup) is to use unstable platforms. That way you know if you are pulling down hard enough, and are close to the correct position - otherwise they slide. In the lunge I have two platforms which I spread out throughout the set, keeping the hips square.
Last thing: Once you are 5 minutes for a ton of sessions, start adding weight. The motions are so low impact that it's easy to add strength - they don't tear up connect tissue or anything - so conceivably you could add a lot of strength over time. Schroeder claimed he could do a 5 minute pushup with 200 pounds.
-
Schroeder also claimed to be a world class athlete and lifter. :o
-
I liked the podcast. A couple things I disagree with:
If you do the lunge correctly, it is just as hard as the glute ham. I actually like the glute ham in comparison - the stretching of the hip flexor is pretty bad in the lunge. Agreed that the wall squat is pretty easy - but keeping a neutral spine is the real benefit, and can make it hard for someone who sits all the time.
If you do the isos correctly you really shouldn't feel much 'burn'. You feel 'stretch' but the terrible burn goes away after a few sessions. If you are pulling down the whole time, you don't feel like you did anything at the end of the set. When I was doing them wrong, I would go like 4 on the right lunge (burning like crazy) then maybe 2:20 on the left lunge, and would fail with the back quad. Fixing the pulling action, my times are close to even one after another.
I've found the best way to do the isos (lunge and pushup) is to use unstable platforms. That way you know if you are pulling down hard enough, and are close to the correct position - otherwise they slide. In the lunge I have two platforms which I spread out throughout the set, keeping the hips square.
Last thing: Once you are 5 minutes for a ton of sessions, start adding weight. The motions are so low impact that it's easy to add strength - they don't tear up connect tissue or anything - so conceivably you could add a lot of strength over time. Schroeder claimed he could do a 5 minute pushup with 200 pounds.
damn 5 minutes and feel like you did nothin? crazy.. thats impressive.
-
Schroeder also claimed to be a world class athlete and lifter. :o
fuels his business / mystique though don't it?
lame.
-
Schroeder also claimed to be a world class athlete and lifter. :o
fuels his business / mystique though don't it?
lame.
oh and an elite sprinter too!!! :o
slj
please document your experiences, results, and such with them. I, and others, would be very interested
Alex
-
I'm open to questions but I'll give you the gist of it I guess:
I wasn't believing it at first. To the moment I'm still a bit suspicious. I use them before and after practice for recovery, and I used them almost exclusively this summer. Definite positives:
- glutes get super sore from any weight work, and dominate the motion when I sprint
- calves more reactive
- changed back into a 1 leg jumper from 2 leg. (When I was young I was a 1 leg jumper)
- lost a lot of fat and increased muscle in the lower half (lost upperbody mass but I did no work for it - not even isos)
- standing and running vertical up 4-5"
- more aware of body - slight tightnesses and whatnot bother me know where I would have just ignored these minor pains in the past
- more able to focus in class and on the field
- haven't felt neurally 'fried' at all this year - tremendous soreness in the initial weeks of preseason football has been the only problem. None of my other typical overtraining symptoms
- sleeping a bit less, and feeling more awake for more of the day
- probably a tenth and a half faster in the forty. running with guys I couldn't in the past
- I did the good morning iso tons of times and was capable of an easy 275 on it (at a bodyweight of maybe 175). I thought I was good for 315 but had no spotter. I didn't go super 'deep' rather as far as I could go with a neutral spine
- Not as good a squatter numbers-wise as I used to be (305-315 in season now) but get tremendous glute activation and good hamstring activation even in a high bar position. Low bar seems to interfere with my ability to pull down with the hip flexors. I feel my glutes stretch very well now as I pull down with the hip flexors and hammies. I may be able to get this number up just by doing the wall squat - I'll keep everyone posted
- isos have tremendous mood benefits for me now. Sometimes it's hard to make myself do them but I always feel great afterwards. There is no 'come down' like getting jacked up to squat then tired for a few days after. I'm probably addicted to some of the hormone release
When I'm fresh I'm really fast now, but I'm less able to deal with sore muscles. I also open my hips much better than I used to, and transition better etc... When I'm sore I really have a hard time pushing the effort.
Fire away with questions - I like talking about them.
-
- changed back into a 1 leg jumper from 2 leg. (When I was young I was a 1 leg jumper)
When I'm fresh I'm really fast now, but I'm less able to deal with sore muscles. I also open my hips much better than I used to, and transition better etc... When I'm sore I really have a hard time pushing the effort.
interesting about the single leg jumping.. what do you mean 'less able to deal with sore muscles" ?
peace
-
Specifically they get more sore. Since I've gotten faster my calves and achilles get murdered by running - also get sick buttlock after. The buttlock goes away quickly but I haven't quite figured out how to get the calves to recover quickly. But also, I used to seem to be able to 'run through' the soreness better. More of a tempo-itis kind of deal before. I thought it would be the opposite effect. I think it's just because I'm able to go faster so I do more damage.
-
interesting regarding the calves. west noted that his sprinters lost ankle stiffness. maybe they were generating more force and did not develop stiffness in relation to the speed/force improvements. west mentioned that as a result he began adding in the low squat foot jump to fix this.
how many positions were you doing a day and which ones.
I have also noticed a ton of glute recruitment when you go back to normal lifting. your ass really lights up. I began using extreme isos and the wgf core progressions as my gpp phase and it seems pretty effective.
i should add that i do the ghr differently than schrieder. in pics of his people they hold with the hip bent and knee bent. we keep the hips locked and focus on firing the glutes to drive the hips forward and pulling up on the pelvis with the lower abs. the knees are bent at a 45 degree angle. in essence you are at the worst biomechanical position.
we do them this way because it really hammers home how to use your abs to control pelvic position.
this has had a ton of transfer onto the track and field of play. everyone wants to let the butt kick out. this shuts the glutes off on the exercise and turns it into a hamstring driven movement versus teaching the glutes to drive the hips
-
On the GHR iso - I just started it the other day with the hips locked straight and torso as close to parallel to ground as I could get. I felt the glutes and abs take over, and this beat up my calves. Maybe my calves are just weak, but it could also be because this was after a practice.
Sometimes twice per day but usually once:
Pushup (just started up again about a week ago - used to do them a lot but was doing them wrong)
Lunge (I'm around 4-4:20 on a hard 'version' using two platforms to elevate feet)
Wall squat (5 minutes for awhile)
Single leg squat (5 minutes each - to remedy tight quads)
I use the extreme ham stretch for warmup on the field right before practice
-
try the ghr isos at the mid point with the knees bent at 45 degrees. fun
-
Sjl,
Are you doing a full 5 mins before practice and after practice? Or is the one prior to practice shorter and the one after the full 5 mins?
-
liked it alexv.. very technical.. i mean, im not going to implement them but very detailed..
good job mang.
i would think you would see differences between 1 x 5 minute, and 5 x 1 minute holds though.. weird..
peace
-
Alex,
During the wall squat, it's normal to slowly slip down the wall correct? I tried them out and found that I'm pulling my hips away from the wall. I think this happens when my glutes disengage, but I'm not sure. Have you had this happen with any of your athletes?