Author Topic: Isometric Training for recruitment of new motor units  (Read 405 times)

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seifullaah73

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Isometric Training for recruitment of new motor units
« on: April 25, 2018, 08:22:30 am »
+1
I am familiar with isometric method training, where a muscle contraction is held for a certain period of time to develop strength.

But I never knew certain things, which I found out when researching about isometric training for speed development.

below is from a website trying to promote their program, which I don't buy in to but rather the concept of using isometric training to recruit more fast twitch muscle fibres and motor units and whether this is really true.

Quote
Isometric training does not require repetitions in the traditional sense.  Instead, muscles are locked into a position for a given period of time forcing your body to recruit those much needed fast twitch fibers that are almost always ignored for their natural ability of speed with other types of training (for example, plyometrics, weight training, etc.).
source: https://athleticquickness.com/isometrics-ideal-speed/

https://www.livestrong.com/article/376630-isometric-exercises-for-speed-training/

somepeople on youtube have suggested this type of workout to such as overtimeathlete about being in a lunge for a period of time.

Anyone knows about isometric and it's effectiveness is recruiting muscle fibres and motor units and what the exact detail is about the timing and when to get the most effect out of it.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

vag

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Re: Isometric Training for recruitment of new motor units
« Reply #1 on: April 26, 2018, 05:26:33 am »
+1
http://www.higher-faster-sports.com/isosforrelativestrength.html

If kellyb names them as his favorite relative strength training method, there's got to be something good in them ;)
woot

seifullaah73

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Re: Isometric Training for recruitment of new motor units
« Reply #2 on: April 26, 2018, 09:43:52 am »
0
http://www.higher-faster-sports.com/isosforrelativestrength.html

If kellyb names them as his favorite relative strength training method, there's got to be something good in them ;)

Wow great find. I tried to look for one by kelly bagget.
Thanks
« Last Edit: April 26, 2018, 09:49:59 am by seifullaah73 »
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

vag

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Re: Isometric Training for recruitment of new motor units
« Reply #3 on: April 27, 2018, 06:08:08 am »
+1
Yeah, np.
Im a kellyb junkie, whenever you need to know if he has writter something on a subject, poke me, you'll have the link in no time!
:lololol:
woot

FP

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Re: Isometric Training for recruitment of new motor units
« Reply #4 on: April 27, 2018, 08:58:37 pm »
+1
I was giving some thought about doing lots of this in my upcoming program. This guy, Alex Natera, is probably the most knowledgeable about isometrics and how they relate to sprinting:

https://www.just-fly-sports.com/modern-speed-training-alex-natera/
https://www.just-fly-sports.com/podcast-86-alex-natera/

he also has an instagram demonstrating most of the exercises

Quote
“A great muscle action with poor tendon ability and coordination is only going to take you so far, I always combine my plyometrics and isometric together”
“Integration of isometrics training in off-season and preseason periods for speed enhancement”
“I do isometrics from a seated calf raise to simulate angles in acceleration”




FP

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Re: Isometric Training for recruitment of new motor units
« Reply #5 on: April 27, 2018, 08:58:44 pm »
+2
I did a ~2 month isometric training block a while back. I think it improved my change of direction abilities and decreased my SVJ windup time by a lot and acceleration a bit. This is from my log I bolded the parts that might be relevant to you

Quote
Some useful information from Supertraining and Triphasic Training about isometrics:

-In order to carry over to other movements, the joint angle you are training isometrically has to be within 5 degrees of the joint angle of the movement you want to improve.

-Not recommended close to important competition: might decrease coordination and speed in the short term


-Excellent for absolute strength - if a certain stage of a movement requires a maximal contraction isometric training is great for improving that stage. It improves rate coding, allowing you to generate consistently high levels of tension, rather than intermittent bursts.

-There are several types of isometrics:
--Resisted load: like a paused squat or paused bench - it is recommended that the eccentric and concentric portions of this movement be as fast as possible. Drop like a brick, come to a dead stop (not a gradual slowdown) and explode back up. Good to start workouts with this to recruit more MU's for the rest of the workout. Not very CNS taxing, especially if done as RFD work.
--Immovable Resistance Isos: these are like wall pushes. These are very CNS intensive, equivalent to Max effort work. Very time efficient, should take no more than 10 mins. Good for building strength without size. There are 2 subcategories:
---Absolute iso: Gradually build up to max contraction and try to maintain it. The whole contraction should be no longer than 8s w/ 10s-30s rests between reps. This is what you would use to improve a slow max effort lift.
---Explosive iso: You are trying to achieve a powerful (70-80%) contraction as fast as possible. This is what you would use for training for dynamic movements.

The protocol I used was
-squats just above parallel (3/4 depth)
-drop into the bottom position as fast as possible, come to a dead stop. hold for a few counts, explode back up as fast as possible.
-4*8 with a weight I could move dynamically for all the reps (~70% ish?), full recoveries -3-4 mins
« Last Edit: April 27, 2018, 09:00:44 pm by Final Phenom »

seifullaah73

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Re: Isometric Training for recruitment of new motor units
« Reply #6 on: April 28, 2018, 06:49:14 am »
+1
Great find and thanks for your input very useful.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High