[quote]Ze wrote:
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).[/quote]
I am not sure what you mean by mid-point. Some say that for bottom position in bench press, while others mean midway between bottom and top position. But anyway, I would probably shorten the timeframe to 5 sec on day one. I would also lengthen the timeframe on day 2 to 15-30 sec. I would perform all movements in the stretch position except bent over rows and pull ups. I would pause in the fully contracted position for them.
The reason for the shorter and longer timeframes is so that they can build on each other in successive workouts. If you perform 10 sec holds at each workout, you will probably burn out quicker. This way, you are performing one strength oriented workout and one strength-endurance workout.
Be careful with the OIs. Make sure you are performing them correctly. They may not do much for your strength, but that depends on your current strength levels and how much weight you will be able to use with them.
I’ve recently come across the sports book, and found this thread to be a godsend. I’ve read through the entire thread, but haven’t seen any real-world data. So what have people’s results been like? On numerous occasions, I’ve seen DB claim to have increased a trainee’s squat or bench by 150+ lbs. in a matter of 2 months. What are everyone’s thoughts on that?
Also, what kind of progress have you (all of you reading this) made purely in terms of strength? What were your numbers before inno-sport? what are your numbers now? how long did it take to achieve them?
I notice this thread is from 2006, so this isn’t a bad time for a checkup. Those of you using inno-sport methodics back then, are you still using them now? If you aren’t, why not?
Those of you using the inno-sport system, what do you find the advantage to be over other training systems?
[quote]jtrinsey wrote:
You’ll have better luck on the DB Hammer forum. Google it.[/quote]
jtrin, I am a member of the DB forums, but I wanted to get a perspective on it from T-Nation members, since you guys have seen both sides (the DB side, and the more conventional side).
Do you personally still train using the inno-sport system?
No. I experimented with using that system for a couple of months and there were some things that I learned and still keep from it; but I don’t do things “by the book” that way any more.
Some of the claims made are ridiculous and obviously should be ignored, but I think messing around with drop-offs will teach you about your own work capacity and what you need to work on as far is that is concerned. Also, when you use drop-offs (or a similar method) you start paying a little more attention to fatigue and going into a training session fresh, which is important when trying to push up your vertical leap.