Overcoming Isometric Burst Reps
Intro
Nervous Patterns
The Rate Of Force Production
Video
Warm-Up
OCI Posture Library
Wrap Up
Intro
Today I’m hoping to facilitate some change in how you view training for explosiveness. Type in “How to train for explosiveness” in YouTube or Google and you see plenty of information about plyometrics, lifting weights faster, and slamming heavy balls in various directions. But what I want you to know is that in terms of paths to greater explosiveness…
We humans have different types of muscle fibers in our body. Some of these fibers, although they activate slowly and are less powerful, they help us through our tasks involving endurance. These are our slow-twitch muscle fibers. Then we have our fast twitch muscle fibers. Their powerful and quick, but they can’t be used for a long period. These fast-twitch fibers can be trained through plyometrics. Although things such as jumping squats and clapping push-ups will have some carry-over to
sprinting
throwing a punch
a stronger bat swing
or throwing a wooded spoon across the room to your child who is acting up,
there is a more direct way…
Nervous Pattern
In this video, a guy by the name of Bud Jeffries is talking about “Nervous Patterns” between 1:00 and 2:45ish. Overcoming isometrics can be used to practice the mechanics/body positioning of various movements in sports.
These are from an old book of mine and I had another that showed a really good example but couldn’t find it. But using a long pole or stick you can mimic any movement you choose like baseball, golf, lacrosse, etc.
The Rate of Force Production
That along with the rate of force production as I’ve talked about in the past can put you ahead of the pack in any endeavor all with just a few short minutes a day. Because, not only are you working on your balance but you’re doing so while generating force. Hopefully, a great deal of force.
Your golf nemesis can be only tapping into 30% of his musculature while you’re tapping into 60% or above. These aren’t exact measurements but I hope you get the idea.
Burst Reps Video
Safety Note: Any activity involving speed, equipment, balance, and environmental factors poses some inherent risk. The author advises readers to take full responsibility for their safety and know their limits. Before applying the stances in this post(or previous) do not take risks beyond your level of experience, aptitude, training, and comfort level.
Warm-Up
Note: Walking lunges are a great exercise in general but are perfect for warm-up as well.
OCI Posture Library
Wall press: 10 Burst Reps/Posture
Low Curb Leg Press: 10 Burst Reps/Posture
Wall Punch: 10 Burst Reps/Posture
Pillar Press: 10 Burst Reps/Posture
Wrap Up
There are other ways one can develop explosiveness if you’re not fond of plyometrics or wish to train in a way that doesn’t require a great deal of recovery. OCIs provide the user with the ability to train for such goals more directly in a time and energy-efficient manner.
Thank you for making it to the end and let me know your thoughts below.
Until next time…