Contrast Training During Isolation

Contrast training is a great way to develop power. It involves pairing up a heavy/maximal exercise with an explosive exercise. The idea behind it, is that when you exert a maximal force you recruit a large amount of muscle fibres and increase stimulation of the nervous system. This temporarily enhances your power and from there, you go and do something explosive. ⁣ ⁣ This is called post-activation potentiation. Train this over time and it leads to long-term power development. ⁣ ⁣ Make sure you do a thorough warm-up before starting any of these exercises listed below.⁣ ⁣ For all exercises do…⁣ ⁣ A 5 second isometric, rest 30 seconds, then 3 explosive movements. Repeat for 3 sets. ⁣ ⁣ i.e. Split squat: 5 sec hold each leg, 30 seconds rest, then do 3 jumps each leg.⁣ ⁣ You could these once per week as part of your regular S&C work.⁣ ⁣ So here’s the 4 exercises:⁣ ⁣ 1. Overcoming isometric split squat into rear foot elevated split squat jumps: Take up the half-kneeling position, stand on the towel and drive your foot into the floor as hard as possible. Rest. Then go into your jumps.⁣

2. Overcoming isometric deadlift into broad jumps: Stand on the towel and push your hips back into the hinge position. Grab the towel around knee height, get tight through your upper back and midline. Drive your feet into the floor and aim to rip the towel. Rest. Then go into your jumps.⁣

3. Overcoming isometric squat into vertical jumps: Stand on the towel but this time drive your knees slightly forward and maintain an upright torso. Push hard down into the towel and try to rip the towel from your hands. Rest. Then go into your jumps.⁣

4. Overcoming isometric push-up into plyometric push-ups: You need a partner for this one. Get your partner to stand over you and push you towards the ground while you push upwards into them as hard as you can. Rest. Then go into your explosive push-ups.⁣

So athletes, don’t fear losing your power! We’ll be adding more athletic / explosive movements into our daily workouts. ⁣ ⁣ If you have any trouble or something doesn’t feel right then feel free to reach out. #one22 #contrasttraining #powerdevelopment

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