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Isometric Band Training

Isometric band training is going to go against

tradition

 

 isometric band training

 

 

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

Split squat

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

 

Dave

 

 

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9 Responses to «Isometric Band Training»


  1. June 13, 2012 at 7:17 am, Nathan Jordan said:

    I am about to try out the split squats with a band. Do you think these exercises with the hold for 4-6 seconds are appropriate for the obese or should they just do the exercises without the hold? I hope to be band certified in the near future.


  2. June 13, 2012 at 8:02 am, scott said:

    Brilliant as always Dave. Isometrics increase the specificity for my ski and surf clients and make the everyday athlete focus and work harder!


  3. June 13, 2012 at 10:49 am, Chris said:

    As usual Dave… excellent information! Thank you for the continuing ideas.


  4. June 13, 2012 at 4:06 pm, Marcus said:

    Great information Dave will be band IYCA soon ready to rock it!


  5. June 21, 2012 at 11:25 am, Dave said:

    Thx for thefeedback everyone


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  7. March 22, 2013 at 3:03 pm, Eric Larsen said:

    Can you do isos everyday or every other day?


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