Isometric Band Training
Isometric band training is going to go against
Historically isometric training has always emphasized training the starting point of the concentric phase or right before the transition phase. Squat holds, pushup holds, pull-up holds, and lunge holds are all examples of isometrically loading the starting point of the concentric phase.
Why not isometrically load the end range of the concentric phase??
If you think about it for moment, there are a few good reasons to consider doing this.
Most injuries occur when our extremities are loaded or are overloaded in the periphery
Our greatest need for stabilization is when extremities get further away from our center of gravity as with reaching in life or cutting in sports
The weakest point of the range of motion is the end of our concentric phase which limits our ability to finish lifts or explode through the final range of the concentric phase
Developing explosiveness requires creating momentum. Knowing the resistance is going to get more challenging the further we go into the concentric phase will mentally train us to be better accelerators of momentum and more willing to take full advantage of leverage
How can we best load the end point of the concentric phase?
Isometric band training is the perfect way to do this due to the ascending resistance that bands create.
In utilizing this unique isometric band training technique I have been able to more effectively train young athletes how to accelerate dead weight and finish the exercise with a stable lock out at the end. Things that I see are limited in young athletes until they gain confidence in that end range of the concentric phase.
From a program design I utilize a 4 second hold followed by a 2 or 3 second eccentric phase followed by a fast as possible concentric contraction before holding the lock out or finishing point
The following movements work well to perform isometric band training
Overhead Push Press
Horizontal Chest Press or Resisted Push up
Over head or horizontal tricep press
Supine Hip Extension
Pull a Part
Upper torso unilateral training
As you continue to train with bands more exercises will make sense to use this isometric band training approach. However for now I simply wanted to get your mind thinking about what it may feel like to utilize isometric band training.
Getting BETTER with BANDS