Inno-Sport Questions

Training Powerlifting
121

Jumanji,

The wave-load I’ve been currently doing is actually like this:

REA Squat: ~50% max x 3
ISO-MIO Squat: ~80% max x 3
PIM Squat: ~100% max x 1

Going through 3 waves, usually hitting a new PR on the second wave. It’s not that scientific, but it’s been working so far.

I’m starting up a new block (posted it on the DB forum I think) and I’m going to incorporate a more “normal” REA wave-loading from 40% to 60% AW.

bigTR,

We started with two 10-second holds, just because any longer than that and they would get pain from the deep stretching position. Now we go 20-30 seconds each leg.

122

Hmm…

Well I just saw this and do not have a well thought out response yet

I’ll get back with more later

[quote]bigTR wrote:
Squattin,

Here is some of the ISO information that I found in Supertraining:

“Isometric endurance with resistance exceeding 10-15 percent of a muscle’s maximal strength is very short compared with that of dynamic exercise, because of metabolic demands and the impairment of blood flow to the exercising muscles by the intense muscular contraction (Petrofsky & Phillips, 1986). Exercise involving less than this level of muscle tension are considered to be non-fatiguing, since the intramuscular pressure is low and readily exceeded by the mean arterial pressure rising in the capillaries”

“As muscle tension increases, intramuscular pressure also increases and metabolism is unable to meet the physiological demands of the exercise, resulting in a hyperbolic drop in performanc and marked increase in fatigue”

Siff also says that muscle temperature can have significant effects on isometric endurance.

I found all of this but did not see Siff say long duration ISOs should be avoided for these reasons. It seems to me that it would be advantageous to stick to other means for set times with long durations or help combat the negatives of the long duration ISOs by doing paused reps (ISO-MIO) to get the isometric work but still allow blood to reach the exercising muscles.

Hopefully this helps out some. I’d still like to hear others thoughts on the use of long duration ISOs to develop stiffness as well as your reaction to these excerpts.

Ian[/quote]

123

Hello Guys,
I want to improve my stiffness to help my sprinting.What exercises could I incorporate in my training to help this?When should they be done?And how are the exercises perform. Im new to inno-sport so forgive my ignorance.

124

[quote]PureBreeze wrote:
Hello Guys,
I want to improve my stiffness to help my sprinting.What exercises could I incorporate in my training to help this?When should they be done?And how are the exercises perform. Im new to inno-sport so forgive my ignorance.

[/quote]

PureBreeze,
Once strength is up to par, I think ADA landings and RFI work is best for increasing stiffness.

Squattin,
Id like to hear your thoughts on my previous post if you get a chance.

125

Well I’ve read it and I think this part is the most telling

“Isometric endurance with resistance exceeding 10-15 percent of a muscle’s maximal strength is very short compared with that of dynamic exercise”

If my understanding is correct he is talking about isometric training with loads greater than 1rm. If that is the case then it is not applicableto the lond duration isometric holds because in long duration ISO’s you are using a load much less than 1rm

126

Squattin,

I took that to mean greater than 10-15% of your 1RM (i.e. 45lbs for a 300lb squatter) not a load that exceeds your 1RM by greater than 10-15% (i.e. 345lbs for a 300lb squatter).

127

IMO I like the ISOMIO and the ISO methods for strength endurance I think the ISOMIO is better, but both work fine. Obviously you should periodize your training and over the long haul you could benefit from using both methods.

Personally, and this is not directed at you, I HATE supertraining. I’m more of a fan of Science and Practice. I own super training, ive read it, i learned from it, and I hate it.

[quote]bigTR wrote:
Squattin,

Here is some of the ISO information that I found in Supertraining:

“Isometric endurance with resistance exceeding 10-15 percent of a muscle’s maximal strength is very short compared with that of dynamic exercise, because of metabolic demands and the impairment of blood flow to the exercising muscles by the intense muscular contraction (Petrofsky & Phillips, 1986). Exercise involving less than this level of muscle tension are considered to be non-fatiguing, since the intramuscular pressure is low and readily exceeded by the mean arterial pressure rising in the capillaries”

“As muscle tension increases, intramuscular pressure also increases and metabolism is unable to meet the physiological demands of the exercise, resulting in a hyperbolic drop in performanc and marked increase in fatigue”

Siff also says that muscle temperature can have significant effects on isometric endurance.

I found all of this but did not see Siff say long duration ISOs should be avoided for these reasons. It seems to me that it would be advantageous to stick to other means for set times with long durations or help combat the negatives of the long duration ISOs by doing paused reps (ISO-MIO) to get the isometric work but still allow blood to reach the exercising muscles.

Hopefully this helps out some. I’d still like to hear others thoughts on the use of long duration ISOs to develop stiffness as well as your reaction to these excerpts.

Ian[/quote]

128

Ahh hell I think you’re right

Sometimes I have brain farts.

I still hate supertraining :wink:

My thoughts would change then, I do think that there is a tremendous lactic acid tolerance that develops with long duration ISO’s, They also can aid mobility (like CT and Tony Schwartz’z EQI’s).

I am a bigger fan of the ISOMIO you mentioned. And it does negate some of the drawbacks. I guess I’ll fall back on Dan Johns “try em out and let me know what you think”.

[quote]bigTR wrote:
Squattin,

I took that to mean greater than 10-15% of your 1RM (i.e. 45lbs for a 300lb squatter) not a load that exceeds your 1RM by greater than 10-15% (i.e. 345lbs for a 300lb squatter).
[/quote]

129

Squattin,

Haha- I was just asking my dad to read the quote to check and make sure I’m not losing my mind :slight_smile:

I agree with you about the lactic acid build up with the long duration ISOs. The ISO-MIOs seem like a good option to try to negate the negatives of the long duration. I guess I’ll just have to see how they work :wink:

130

To change topics just a bit, I’ve read the new Chris Korfist articles over on the Inno-Sport webstie and they’re really pretty interesting. I wish he went more in-depth, but it still lets you get a pretty interesting glimpse at the evaluation and training for those guys.

One thing you notice with those two examples is that those guys definitly some clear strengths and clear weaknesses, but with the right training, those weaknesses were brought up rather quickly. Which brings me to my point, do you think it’s worth over-emphasizing a certain quality at the expense of another, with the plan of being able to quickly bring up that weakness once everything else is on point?

For example, just focusing on blasting your squat, getting super-strong, then with MaxS in place, it might be relatively easy to bring up reactivity since you have the base of strength already? I suppose it would also work the other way around as well.

Just food for thought.

131

I see what you are saying, I’ve wondered about that too. Whether to try to increase Max S and reactive strength at the same time, or to do one first, and maintain it while focusing on the other. I’m currently going with the second option for now.

132

[quote]jtrinsey wrote:
To change topics just a bit, I’ve read the new Chris Korfist articles over on the Inno-Sport webstie and they’re really pretty interesting. I wish he went more in-depth, but it still lets you get a pretty interesting glimpse at the evaluation and training for those guys.

One thing you notice with those two examples is that those guys definitly some clear strengths and clear weaknesses, but with the right training, those weaknesses were brought up rather quickly. Which brings me to my point, do you think it’s worth over-emphasizing a certain quality at the expense of another, with the plan of being able to quickly bring up that weakness once everything else is on point?

For example, just focusing on blasting your squat, getting super-strong, then with MaxS in place, it might be relatively easy to bring up reactivity since you have the base of strength already? I suppose it would also work the other way around as well.

Just food for thought.[/quote]

Basically, the Inno-Sport system is just that. You find your weakness and improve it as this will lead to the fastest gains/improvements. The good news is that there will always be a weakness and you should continue to make gains for some time. Obviously there will come a point when you have maxed out everything (theoretically speaking, but how many people do you know of who have gotten to that point!?)

For those who are worried about losing strength or some other quality, does it really matter if your performance improves? Also how much strength do you think you will lose in a 2-3 week span? As an aside, my max squat has increased at least 40 pounds since I last tested it several months ago. Since that time, I have performed some hypertrophy training, power training, GPP/conditioning and very little strength training (deadlift and not squat). My speed in flying 10’s and 30’s has also improved.

Work your weaknesses. If your strengths diminish slightly, that is no problem. When you do return to training them, you will most likely surpass your previous best easily.

133

climbon,

Good post. I know I’m still trying to let go of that mentality that the weightroom numbers are all that matters and trying to focus on more accurate performance indicators.

The thing that throws me, and that isn’t really addressed in The Sports Book, is how this concept fits into a long-term or yearly periodization scheme.

Just go through 4:1 or 6:2 blocks focusing on one quality and periodically retest certain indicators to see how my strength/weakness profile has changed, keeping the long-term goals in mind?

134

Hey guys, quick question here. I’ve been going through Korfist’s articles and especially the “High school problems” ones.

The question is can ISO’s completely replace PIM movements in a strength based program? Or are they only to be used to maintain strength during power phases and such?

135

Ze,

It depends. For a lot of purposes, I think that they can. At the very least, I don’t think you NEED a more balanced ration than say, 3:1 ISO:PIM. However, it doesn’t mean that depending on your situation, PIM reps might not be just as or more useful.

136

[quote]jtrinsey wrote:
climbon,

Good post. I know I’m still trying to let go of that mentality that the weightroom numbers are all that matters and trying to focus on more accurate performance indicators.

The thing that throws me, and that isn’t really addressed in The Sports Book, is how this concept fits into a long-term or yearly periodization scheme.

Just go through 4:1 or 6:2 blocks focusing on one quality and periodically retest certain indicators to see how my strength/weakness profile has changed, keeping the long-term goals in mind?[/quote]

You can definitely do that. That is periodization after all. At some points during the training year you will be training strength and others power, etc. This format lets your body dictate what training you should be performing for maximum gains.

I really like Brad Nuttall’s recent Q&A columns that address training in extremes. I think that helps to take periodization one step further.

137

[quote]Ze wrote:
Hey guys, quick question here. I’ve been going through Korfist’s articles and especially the “High school problems” ones.

The question is can ISO’s completely replace PIM movements in a strength based program? Or are they only to be used to maintain strength during power phases and such?[/quote]

You can use ISO’s for your strength training. You can also use heavy eccentrics (PLIO’s) or concentric only (MIO) to help starting strength, etc. There are other forms of training you can use as well, but you need to choose based on your weaknesses. You would probably be better off not performing heavy ISO’s in a power phase. If you do, use it as part of your restorative warm up after your training session. I think longer duration ISOs as part of your restorative warm up will work better, but you should try both and see which works better for you.

138

So, say that I wanted to do a 2 time per week strength workout.Could I do something like this?:

Day 1:
ISO Squats
ISO split squats
ISO bench press
ISO barbell back row

Day 2:
MIO Deadlifts
OI HF squats
ISO Pull-up
ISO Dips

I would of course do it in the “8 minute” solution way…

139

[quote]Ze wrote:
So, say that I wanted to do a 2 time per week strength workout.Could I do something like this?:

Day 1:
ISO Squats
ISO split squats
ISO bench press
ISO barbell back row

Day 2:
MIO Deadlifts
OI HF squats
ISO Pull-up
ISO Dips

I would of course do it in the “8 minute” solution way…[/quote]

Be more specific. What position will you be performing the ISOs? how long are the holds? I need to know this information because it will make a difference if you are following inno-sport methodics. If not, then you can do whatever you want.

140

I was thinking enough weight to get only 10 seconds for each, so I could monitor drop off quite easily.

I was planning to do all exercises at the mid-point position for all. (Except the split squats, those would be done with the knee about 1 inch or so off the ground).