Another training protocol we’ve stolen from Anthony Donskov’s work is adding Isometric Multi Holds for our last set of certain exercises on our work capacity days for more time under tension and working more isometric work into the program, among other things.

How it works;
👉 Perform the required amount of reps then hold for 5-20 seconds and repeat for the total amount of reps

How we implement it;
The two lower body videos
👉 2 reps, 10 second hold, 2 reps, 10 second hold, 2 reps, 10 second hold
The upper body row video
👉 4 reps, 20 second hold, 4 reps, 15 second hold, 4 reps, 10 second hold

Give it a try, it’s a lot more demanding then it seems!