As we approach the later portion of the in-season period we start to program more Overcoming Isometrics (attempting to move an immovable object) to fire up the nervous system and improve strength. Because the movement has no movement/economy centric contraction, we can confidently program them knowing we won’t see any residual muscular fatigue or soreness.
As you can see, we will sometimes use them as a PAP right before an explosive lift or as part of our ‘power’ portion of our training at the start of the session paired with some upper body med ball work.
✅ 2-3 sets of 5-10 seconds –
✅ Maximal Intent
✅ Use joint angles similar to what is seen in sport
✅ Full recovery between sets
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Need some guidance with your off-season strength and conditioning program?
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The book covers it all…pre-train, dynamic warm ups, plyos, med balls, power, strength and conditioning work.
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