How To Program Overcoming Isometrics To Improve Strength, Power and Sticking Points

Summary

In this 'Coach's Corner' segment, Coach Luca introduces overcoming isometrics, a strength and performance technique that involves pushing against immovable objects to increase force and recruit more muscle fibers. He explains the benefits, such as enhancing strength, power, and addressing weak points in movements like bench press and squat. Coach Luca demonstrates various protocols and examples, including using pins for resistance and transitioning to explosive exercises post-isometrics to potentiate performance. His approach offers a safe and intense method to improve athletic performance and strength levels.

Takeaways

• 💪 Overcoming isometrics involve pushing against an immovable object or pin to generate maximum force.
• 🧠 This technique is underutilized but highly beneficial for strength and performance enhancement.
• ⚡ Overcoming isometrics can significantly increase strength by recruiting high threshold motor units and muscles.
• 🔧 This method is effective for addressing weak links in exercises like bench press and squat.
• 📊 Science shows overcoming isometrics can recruit 8% more muscle fibers than eccentric or concentric movements.
• ⏱️ Sessions involve short, intense bursts of effort, typically pushing for 5 seconds with 5-second rests between reps.
• 🎯 Ideal rep range is 3-6, usually 4-5 reps, with a total of 3-5 sets due to the high intensity.
• 💥 Combining overcoming isometrics with explosive movements (like medicine ball throws) enhances power and performance.
• 🏋️‍♂️ Variations can be done for both upper and lower body exercises, adjusting pin positions to target specific muscle groups.
• 🔄 There is a 20-degree carryover in strength from the position used in overcoming isometrics to surrounding angles.

Q & A

What is the main topic discussed in the video script?

The main topic discussed in the video script is overcoming isometrics, a strength and performance training technique that is underutilized but highly beneficial.

What is the difference between overcoming isometrics and yielding isometrics?

The script does not explicitly define yielding isometrics, but overcoming isometrics is described as pushing into an immovable object to create as much force as possible, which is a high-intensity exercise.

Why are overcoming isometrics beneficial for strength and performance training?

Overcoming isometrics are beneficial because they increase strength, potentiate by activating high threshold motor units, increase power, and help work on weak links in movement patterns.

How does overcoming isometrics compare to eccentric and concentric movements in terms of muscle recruitment?

Overcoming isometrics can recruit up to 8% more muscle fibers than eccentric or concentric movements, making it highly effective for muscle activation.

What is the recommended rep range for overcoming isometrics exercises in a strength training session?

The recommended rep range for overcoming isometrics exercises is between three to six repetitions, with four to five reps being common.

What is the protocol for performing an overcoming isometrics set on the bench press?

The protocol involves a 2-second ramp up, followed by a 5-second push against the pins, a 5-second rest between reps, and a total of three to five sets.

What is the purpose of taking a long break after performing overcoming isometrics?

The purpose of taking a long break is to allow for recovery and then to perform an explosive movement, which can enhance the recruitment of high threshold motor fibers and improve explosiveness.

How can overcoming isometrics be used to improve performance in other exercises?

After performing overcoming isometrics, one can perform an explosive movement to take advantage of the enhanced muscle recruitment and carryover effect, leading to improved performance.

What is the carryover effect mentioned in the script, and how does it benefit training?

The carryover effect refers to the increase in strength in the movement pattern after performing overcoming isometrics, which can last for several degrees of motion, enhancing performance in subsequent exercises.

Can overcoming isometrics be applied to other exercises besides the bench press and squat?

Yes, overcoming isometrics can be applied to a variety of exercises, including rows, pull-ups, and single-leg movements, making it a versatile training method.

How can overcoming isometrics be integrated into a workout routine for maximum strength work?

Overcoming isometrics can be performed first in a workout, followed by a rest period and then maximum strength work for the same movement pattern, such as bench press after bench overcoming isometrics.

Outlines

00:00

🏋️ Overcoming Isometrics for Strength and Performance

Coach Luca introduces overcoming isometrics as an underutilized method to enhance strength and performance. He explains that this technique involves pushing against an immovable object to generate maximum force, which is safe and beneficial for increasing strength, power, and addressing weak points in movements like bench press or squat. Overcoming isometrics can recruit up to 8% more muscle fibers than traditional eccentric or concentric exercises. Coach Luca provides a detailed protocol for incorporating this method into strength training sessions, emphasizing the intensity and suggesting a range of 3 to 6 reps with a 5-second push and a 5-second rest, including a 2-second ramp-up phase. He also suggests transitioning to explosive exercises after a rest period to capitalize on the enhanced muscle recruitment.

05:02

🔄 Transitioning from Isometrics to Explosive Movements

The second paragraph delves into the practical application of overcoming isometrics with varied examples and transitions into explosive exercises. Coach Luca demonstrates how to perform isometrics with pins in different positions to target weak points during exercises like squats. He highlights the carryover effect of isometrics, where strength gains from a specific position can translate to adjacent ranges of motion. After performing isometric exercises, he recommends a short rest before engaging in explosive movements to enhance performance. Various examples are given, such as transitioning from a rowing isometric to explosive movements, emphasizing the versatility of isometrics for different exercises and muscle groups.

10:02

🛠️ Implementing Isometric Training for Specific Goals

In the final paragraph, Coach Luca encourages the implementation of isometric training to improve strength, power, and address specific weak points in various exercises. He suggests that this methodology can be integrated into training to enhance performance in specific positions and movements. The coach invites feedback on the effectiveness of this approach, indicating an open exchange for optimizing training programs.

Keywords

💡Overcoming Isometrics

Overcoming isometrics refers to the exercise technique where an individual pushes against an immovable object, such as a pin or a wall, to generate maximum force. This method is central to the video's theme as it is presented as highly beneficial for strength and performance enhancement. In the script, the coach demonstrates how to perform overcoming isometrics on a bench press, emphasizing the intensity and the focus on pushing as hard as possible for a set duration.

💡Strength

Strength, in the context of the video, is the physical quality that allows an individual to exert force against resistance. It is a primary goal of the overcoming isometrics exercises discussed, as these are intended to increase an individual's ability to generate force. The script mentions that overcoming isometrics can increase strength by recruiting more high threshold motor units, which are essential for powerful movements.

💡Performance

Performance, in this video, relates to the improvement of an individual's ability in physical activities, particularly in the context of sports or fitness. The script explains that overcoming isometrics can enhance performance by increasing power and working on weak links in movements, which are areas where an individual may typically experience a decrease in strength during an exercise.

💡Yielding Isometrics

Yielding isometrics is a type of isometric exercise where the resistance moves or yields slightly under the force applied. The script differentiates between overcoming and yielding isometrics, explaining that overcoming isometrics involves pushing against an immovable object, whereas yielding isometrics would involve a slight give in the resistance.

💡Potentiation

Potentiation in the video refers to the temporary increase in performance following a conditioning activity, such as overcoming isometrics. The script mentions that overcoming isometrics can lead to a potentiation effect, allowing for increased power output immediately after the isometric exercise, which can be beneficial for explosive movements.

💡Weak Links

Weak links are specific points in a movement pattern where an individual's strength is compromised. The script discusses how overcoming isometrics can be particularly effective for targeting these weak links, such as the sticking point in a bench press, by allowing the individual to focus on generating maximum force in those specific areas.

💡Motor Units

Motor units consist of a single motor neuron and all the muscle fibers it innervates. The script explains that overcoming isometrics can recruit a higher number of high threshold motor units, which are responsible for generating the most forceful contractions. This recruitment is crucial for enhancing strength and power.

💡Protocols

Protocols in the video refer to the specific methods or procedures for performing overcoming isometrics effectively. The script provides examples of different protocols, such as the number of reps, the duration of pushing, and the rest periods between reps, to maximize the benefits of the exercise.

💡Explosive Exercises

Explosive exercises are high-intensity movements that require quick, powerful contractions of the muscles. The script suggests following overcoming isometrics with explosive exercises, like medicine ball throws or plyometric push-ups, to take advantage of the potentiation effect and enhance explosive power.

💡Carryover

Carryover in the context of the video is the transfer of strength gains from one exercise or position to another. The script mentions a 20-degree carryover effect from overcoming isometrics, meaning that the strength developed in a specific position can transfer to positions that are 20 degrees away in the range of motion.

💡Safety Squat Bar

The Safety Squat Bar is a type of squat equipment designed to reduce stress on the lower back and improve mobility. The script uses the Safety Squat Bar as an example for performing overcoming isometrics in the squat, highlighting its benefits for maintaining good posture and focusing on hip dominance without compromising on mobility.

Highlights

Coach Luca introduces overcoming isometrics as an underutilized method for improving strength and performance.

Overcoming isometrics involves pushing into an immovable object to create maximum force, which is safe and beneficial.

This method increases strength, potentiates muscle power, and works on weak links in movements like bench press and squat.

Science shows overcoming isometrics can recruit up to 8% more muscle fibers than eccentric or concentric movements.

Different protocols are discussed for using overcoming isometrics in strength training sessions.

A demonstration of overcoming isometrics on the bench press with a focus on the sticking point is provided.

The recommended rep range is three to six, with a five-second push and a two-second ramp up.

A long rest of five seconds between reps is emphasized for recovery.

The carryover effect of overcoming isometrics, which boosts strength in adjacent movement ranges, is explained.

A method combining overcoming isometrics with explosive exercises post-rest is suggested for performance enhancement.

An example of overcoming isometrics on the squat with a safety squat bar is shown, emphasizing good posture.

Explosive exercises following isometrics, such as plyometric push-ups, are recommended to utilize the recruited motor units.

A step-by-step guide on how to perform overcoming isometrics with pins and the subsequent explosive movement is given.

Various movement patterns are adaptable to the overcoming isometrics method, including rows and pull-ups.

The importance of implementing overcoming isometrics in training to improve strength, power, and address weak links is highlighted.

Coach Luca encourages viewers to try this methodology and share their progress.

Transcripts

[Music]

what's going on coach luca back here

with a little bit of coach's corner and

i wanted to take you through something

that is very beneficial but very

underutilized when it comes to strength

and performance and that is overcoming

isometrics and i'll explain the

difference between overcoming yielding

isometrics and why this is so so good

when it comes to improving performance

so overcoming isometrics is when we push

into an immovable object

and or pin right which we'll be doing

today is pins

to create absolutely as much force as we

possibly can it's very safe and it's it

can do a number of things increase

strength

it potentiates right because it gets so

many high threshold motor units and

muscles firing they can increase power

afterwards as well but it's great at

working on weak links so if you've been

lifting for instance bench press or

squat you know that you're you're

stronger through certain areas and

usually have a weak link kind of where

you get stuck so it's great for working

on those but

one of the things that has shown that

science has shown is that it can recruit

uh eight even eight percent more than

even eccentrics uh or concentric

movements essentially it just gets a lot

of muscles the fast which one's firing

right and what i want to take you

through today

is different protocols because you can't

do this for long periods of time because

it's so intense okay so i'm going to

give you guys a couple of methods and

examples

of how you can use this now the first

one is if we were using this as a method

in our strength training session uh for

the main lift and this is the ones that

i like and what i'm gonna do i'll show

you guys just a couple reps because it

is extremely extremely challenging if i

push uh the whole way and i'm gonna use

it with bench kind of like in that

sticking point

now what we're looking to do here is do

anywhere from like about three to six

reps six is pretty high but three to six

is my range i'll usually go like four to

five reps on this and i'm going to push

for five seconds

anywhere three to seven seconds is kind

of like the one one rep but i'm gonna

use five five is kind of where we where

we go with and then i'm gonna rest for

five seconds okay because you want that

long rest in between every rep in the

set but also do a two second ramp up so

that means i'm gonna go one two i'm

ramping up and then really really push

hard for five so i'm gonna just do two

reps to give you guys an example of how

this looks like on a bench press okay

now you can set the pins up in different

positions depending on your weak length

depending on what you want to work on

i'm going to do it right here so

i'm going to get good position

upper back's tight for his brace now i'm

going to go

one two and rip

five seconds pause five

four

three

two

one

one two

[Music]

and sliding back out so that was just

two reps so you can see i was ramping up

for two seconds and then ripping for

five my thought process is how can i

lift this whole

i would say this whole bench up how can

i lift up this whole squat rack right

i'm pushing as hard as i possibly can

so i would do that for about four reps

okay like i said the range is somewhere

between three and six but usually we're

doing this for four reps maybe five reps

and that would be a method i'm gonna do

that for about three to four sets five

sets at most like i said because it's so

taxing

and

this can really really improve uh

strength levels but something that will

usually do

to uh also if your goal is performance

is to go from this

and take a

long break talking about two minute

break

and then do something explosive so think

but it's gonna be uh in line with what

we just did so if we do bench it might

be medicine ball throws right or might

be laying down on the ground somebody

throws that med ball you're throwing it

back up it might be a plyometric push up

because it enhances like i said that

recruitment of high threshold motor

fibers

and so you can then be more explosive

afterwards

i'm going to show you guys another

variation here obviously for the lower

body with pins overcoming isometrics on

the squat and i'm going to use the

example uh with the safety squad bar the

reason i like that is because a lot of

people don't have good mobility

to get under the bar

and so when that happens when they're

doing something like overcoming

isometrics their posture might be off

right with a safety squat bar i keep the

elbows here keep that good posture chest

tall my shoulders don't have to

literally use their

max ranges of motion but i'm going to do

the same thing okay i'm going to do the

same protocol

i'm going to show you guys a couple of

variations of what you can also do uh

going from overcoming isometrics

straight into something explosive okay

but first we're gonna do a similar

example here i'm gonna get under

i'm gonna step under

here set up

all right so now i find that good

position what's great is that i can find

am i going to push the knees forward a

little bit a little more vertical i'm

going to make it more hip dominant i can

actually i can pick and choose here okay

so i'm going to go with a little bit

more hip dominant right here

one two and

so that would be rep one and actually

step out

five

four

three

two

one coming under

one

two

okay so i'm just doing two reps right

now

you could actually see me lift that off

a little bit for partnering somebody

hold it down okay

but creating as much tension as i

possibly can what i didn't mention

earlier is

that you have about a 20 degree

carryover of overcoming isometrics that

means if i was pushing

from this position

my strength is going to carry over 20

degrees here

and then 20 degrees here right which is

great because it means that we don't

have to for instance

go as low to see that carryover

now as i'm resting a little bit because

those reps were hard i'm going to show

you

something that we've also implemented

into our strength of saying explosive

days

which is an isometric

stepping back out and then for instance

going straight into

something explosive now this is where we

usually do isometric maybe for

six eight seconds

step out rest just a little bit and then

go into something explosive so i'll give

you an example of this

[Music]

so i'm gonna set up

i'm gonna pretend like i'm gonna go all

out here

step out

rest a little bit so now we've recruited

all those high threshold motor units and

then from there we go

[Music]

into our explosives right but i only did

one rep

of that's really really really hard push

stepped out usually would take probably

a 10 second break maybe even a 15 second

break

then do my explosive jumps okay

what's great about this is that

we can do a lot of different uh every

movement pattern that you can think of

because

what you can also do with these is

actually do the overcoming isometrics

and then later on we're talking about

six seven minutes later

in the workout do your maximum strength

work okay so think overcoming isometrics

with the bench

later on bench press okay

same pattern right so we're going and

building that same pattern

but we can do this for just about

anything so if i slide out here i want

to show you a quick variation because i

want you to think about

the movements

and how you can use this

in many different ways

so if you're thinking about the row this

is how we'll use the row

[Music]

where i would come up

one

two

[Music]

all right five seconds

put it back down rest for five seconds

try to rip through that bench so now we

got our pulling movement we can do the

same thing on a vertical if you think

about setting up a bar

on a pull up slash chin up variation

holding here driving as hard as you can

uh a great great great variation that we

use a lot of

is think of bro bringing those pins

lower

and having the bar come up

and now we're going to pull the bar up

so when a stat i mean it splits a stance

position this athletic lunge

and the pins are here and we're driving

up single leg into those pins as hard as

we possibly can we love that for lower

body work more so than something like

deadlifts because they're a little bit

more challenging if we do deadlifts we

do it closer to lockout position

but you can do it with just about

anything so

if you want to improve strength

power and specific you know bang out

weak links

in specific positions

just use this methodology and implement

it into your training let me know how it

goes

[Music]