Seven Keys to Effective Program Design Part 6 – Methods

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Methods

So we have covered a ton of information in the previous parts of this series. To get up to date please check out:
Part 1
Part 2
Part 3
Part 4
Part 5

When discussing Looking back at training mode we see a general breakdown of exercise modalities, strength, power, and quickness. In the next sections I will briefly touch upon my favorite training methods for each.

Strength

Strength movements are characterized by low velocities, moderate force, and high tension outputs. In this category we utilize the following methods:

Isometric (ISO): Isometric exercises have a multitude of benefits. They can increase hypertrophy in connective tissue when held for longer durations. In addition, since they are held statically, they can improve muscle recruitment patterns via the mind-muscle link. Finally, when held in the stretch position they increase dynamic flexibility, maximal strength, and muscle stiffness.

Pause reps: Pause reps are beneficial for improving starting strength, or the ability to recruit a large amount of muscle fibers at the start of a movement. In addition they serve as a great bridge between the recruitment patterns of ISO holds and normal weight lifting.

Multiple pauses in a rep: This is a great method for increased hypertrophy in connective tissue, muscle stiffness, and muscle endurance.

Oscillatory Isometrics: This method involved holding an isometric contraction while contracting all of the involved muscles as hard as possible. Then you release the tension and free-fall. Once you feel that you have completely relaxed you then contract all of the involved muscles as hard as possible again. The reflexive response should be an elastic rebound to the starting position. Keep in mind you are not pushing back to the starting position but flexing as hard as possible allowing the elastic energy absorbed by the tendons to fire you back up to the starting position. This method is great for improving the body’s ability to turn muscles on and off as well as developing muscle endurance.

Normal Lifting: You should all be familiar with this method. Be sure to explode through the concentric/lifting phase of the exercise. This is good for maximal strength and strength endurance.

Slow Eccentric: This involves a slow lowering phase and explosive lifting phase. This method is primarily beneficial for muscle hypertrophy and muscle endurance.

Power movements are characterized by high force, high velocity, and,subsequently, high power outputs. In addition, Power happens to represent the middle training ground between strength and quickness exercises.

Our favorite power methods include:

Dynamic Effort Method (a la WSB): This is generally done by completing explosive reps in the 40-60% range for 4-10 sets of 2-3 reps. This is a great lead into explosive exercise.

Weighted Drop and Catch: This involves holding a weight, then releasing all tension as you free-fall. Then you fire your muscles explosively and catch the load in the stretch position. This movement is an excellent way to teach your body to absorb force.

Weighted Drop, Catch, and Explode: This is essentially the same as the second method with the only difference being that after the catch you explode to the starting position. This teaches you to absorb and release elastic energy and well as produce a lot of force rapidly.

Altitude Drop and Catch: This is also like the second method except instead of dropping a load you drop your body weight. One excellent example is stepping off a bench and landing in a squat position. The main difference between the second method and this one is that the first method focuses more on absorbing greater loads- making it a strength speed method- and this one focuses more on absorbing higher velocities making it a speed strength method.

Altitude Drop, Catch, and Explode: This is essentially the same as the above method except you follow the absorption phase with an explosive concentric contraction. In the previous example you will be landing from the drop and then jumping as high as possible (aka depth jump). This teaches the body to absorb force and utilize elastic energy to enhance the subsequent concentric contraction.

Finally quickness exercises make up our last category of exercise. These movements are characterized by a high velocity and a low force output. These movements can be used to improve both absolute quickness and are beneficial for conditioning. Our favorite quickness methods include:

Reflexive Firing Isometrics: These are movements where exercise velocity is high followed by a short eccentric phase and a reflexive isometric phase of the contraction. Great examples include line hops as well as jumping rope. This is great for ankle stiffness and teaching the body to stay low while changing direction.

Weighted Drop, Catch, and Explode: These are rapid movements that have a greater reactive component to the exercise than reflexive firing isometrics. Great examples include kettlebell swings and snatches as well as sprints for durations greater than 10 seconds.

Normal Lifting: Using this method select a weight in the 10-25% 1 rm range and perform the exercise as rapidly as possible. This method is primarily beneficial for conditioning purposes.

I hope you have enjoyed this part of the series.  Honestly this section could be a whole book.  For more information about the large variety of methods avaialable please check out Christian Thibaudeau’s work as well as Inno-Sport.

Enjoy

-Alex