The idea behind this workout is to move across the spectrum of muscle actions and to take advantage of the size principle of muscle fiber recruitment to target the fast twitch muscle fibers. The spectrum of muscle actions is as follows:Isometric>>>>Resisted>>>>Dynamic>>>> Ballistic. The workout has it’s genesis with a video of Wernor Gunthor, the Swiss sho
Spectrum Squat Workout
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Participant -
Participant
Vern may not answer your question but Frank will.
https://www.youtube.com/watch?v=VCWJmoJRM5c
Just hold for 30sec instead of the 2seconds in this clip.
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Member
ouch…..do i have to do the buffoon too? lol
but seriously, what does this mean then:
"These results suggest that isometric squat training changes the stiffness of human tendon-aponeurosis complex in knee extensors to act negatively on the effects of pre-stretch during stretch-shortening cycle exercises."
I'm having trouble comprehending that statement.
Does it mean you shouldn't pre-stretch when you do SSC exercises or that iso squats act negatively as a whole?
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Member
According to that statement: isometric squat training reduces the effectiveness of a countermovement in a counter movement jump. So for example, it's basically saying that isometric squat training reduces your reactive jumping capability.
So then iso squats shouldn't be done then right?
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KeymasterSo, what is the leg circuit Vern is referring to that he has had so much success with in improving vertical jump? Inquiring minds want to know!
I don't have the exact circuit but I'm pretty sure he posted it on his blog at some point not too long ago. It's a series of lunges, squats, and other bw exercises done for relatively high reps (or maybe time…I can't remember).
ELITETRACK Founder
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Keymaster
We do one cycle of pretty heavy iso squats (eventually getting up to 85% with 3s holds below parallel). I almost always see huge improvements in squat maxes following their use.
As for their affect on SSC, this is not fully understood. See here for another study:
Effects of isometric training on the elasticity of human tendon structures in vivo.
Kubo K, Kanehisa H, Ito M, Fukunaga T.The present study aimed to investigate the effect of isometric training on the elasticity of human tendon structures. Eight subjects completed 12 wk (4 days/wk) of isometric training that consisted of unilateral knee extension at 70% of maximal voluntary contraction (MVC) for 20 s per set (4 sets/day). Before and after training, the elongation of the tendon structures in the vastus lateralis muscle was directly measured using ultrasonography while the subjects performed ramp isometric knee extension up to MVC. The relationship between the estimated muscle force and tendon elongation (L) was fitted to a linear regression, the slope of which was defined as stiffness of the tendon structures. The training increased significantly the volume (7.6+/-4.3%) and MVC torque (33.9+/-14.4%) of quadriceps femoris muscle. The L values at force production levels beyond 550 N were significantly shorter after training. The stiffness increased significantly from 67.5+/-21.3 to 106.2+/-33.4 N/mm. Furthermore, the training significantly increased the rate of torque development (35.8 +/- 20.4%) and decreased electromechanical delay (-18.4+/-3.8%). Thus the present results indicate that isometric training increases the stiffness and Young's modulus of human tendon structures as well as muscle strength and size. This change in the tendon structures would be assumed to be an advantage for increasing the rate of torque development and shortening the electromechanical delay.
ELITETRACK Founder
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Keymaster
It's definitely a hold….just a low one. We're probably 2-3" outside of the "sit" position.
ELITETRACK Founder
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Participant
Mike,
Can you advise what time of year and the volume per session for the iso holds?
Thanks!
We do one cycle of pretty heavy iso squats (eventually getting up to 85% with 3s holds below parallel). I almost always see huge improvements in squat maxes following their use.
As for their affect on SSC, this is not fully understood. See here for another study:
Effects of isometric training on the elasticity of human tendon structures in vivo.
Kubo K, Kanehisa H, Ito M, Fukunaga T.The present study aimed to investigate the effect of isometric training on the elasticity of human tendon structures. Eight subjects completed 12 wk (4 days/wk) of isometric training that consisted of unilateral knee extension at 70% of maximal voluntary contraction (MVC) for 20 s per set (4 sets/day). Before and after training, the elongation of the tendon structures in the vastus lateralis muscle was directly measured using ultrasonography while the subjects performed ramp isometric knee extension up to MVC. The relationship between the estimated muscle force and tendon elongation (L) was fitted to a linear regression, the slope of which was defined as stiffness of the tendon structures. The training increased significantly the volume (7.6+/-4.3%) and MVC torque (33.9+/-14.4%) of quadriceps femoris muscle. The L values at force production levels beyond 550 N were significantly shorter after training. The stiffness increased significantly from 67.5+/-21.3 to 106.2+/-33.4 N/mm. Furthermore, the training significantly increased the rate of torque development (35.8 +/- 20.4%) and decreased electromechanical delay (-18.4+/-3.8%). Thus the present results indicate that isometric training increases the stiffness and Young's modulus of human tendon structures as well as muscle strength and size. This change in the tendon structures would be assumed to be an advantage for increasing the rate of torque development and shortening the electromechanical delay.
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Keymaster
Depends on the program…in my more traditional setups, it would be used earlier in the year, probably middle of GPP. In other setups, I’ve used it at any time of the year followed by a high speed day the following day.
We use about the same volumes as for normal squat workouts, perhaps something like 5 x 5 w/ 4 sec holds using 75%.
ELITETRACK Founder
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