Implementing Isometrics for Strength During COVID 19

www.trainingthi... While we all try to figure out how to navigate these trying times of lockdowns and social distancing, we seem to have this weird mix of lots of time to train but a lack of options with which to utilize.
The challenges of training from home (minimal equipment and space being the main ones) have made it really difficult to create strength training options that can at least preserve, or possibly continue to develop, the levels of force production and neural drive necessary for athletes.
When this situation finally resolves and we are able to start competing again, those who were able to consistently still get exposure to these kinds of stimuli will have a dramatic performance advantage over those who could not.
One of the best solutions that exist for this is a setup and program that utilizes specific variations of isometrics. Isometric contractions can be performed safely with minimal equipment, meaning that we no longer need to overwhelm Rogue/Amazon with orders, nor our wallet with big purchases. They also can work inside of a small space, meaning that being stuck inside with just a garage or even just a living room no longer has to be a major obstacle.
Learn how to build the "Quarantine Machine" here: www.trainingthi...

[@Exodus26.13Pi]

Isometrics and rings most underrated.

[@hoop6988]

This is a pretty high quality video for a channel with your amount of subs.

[@CarlTheTacticalHoser]

Great looking device

[@blaketrippy2362]

what would you recommend for sets/reps/and length of contraction?

[@becadam12]

Hey Blake, First thing would be to consider what the goal is. Different kinds of isometrics can be used for a wide range of purposes, and that would inform how we would actually break out the sets/time under tension/% effort of contraction. Complex vs isolation, yielding vs overcoming, explosive vs endurance. You can see how the end goal informs the kind of isometric used and then the way it is programmed and progressed. If I were to assume, maybe clumsily, that you were hoping to use this platform to get strength/power work in while we are away from the usual gym equipment, then we can dial that in a little more and assume that overcoming isometrics in either an isolated or complex movement pattern would be your best fit. If you are new to this kind of work and creating tension in these positions, i would start off with something like 4-6 sets of 8-10 sec contractions, including the ramp up and ramp down phases in each 'rep' as we discussed in the video. Progressing overcoming isometrics is a challenge, as without force plates to use we have no real idea of what kind of force is being generated or for how long. That being said, you can still try to progress the time under tension by 3-5 sec each training week if you feel like the approx power output and RPE is staying consistent and you're not sacrificing form.

[@blaketrippy2362]

@@becadam12 dude, thanks so much. You guys are putting out such great content and I appreciate the mindful approach to varied training. Stay safe.

[@THEVOICEANARCHY]

YOU TALK TOO MUCH - BE CONCISE -