Steve Justa's "Rock Iron Steel." In this volume he talk about throwing hay bails around for a living, and how when he went on an Isometric lifting program his day job of wrestling huge heavy objects become much easier,
Let's break this down...
Throwing Hay Bales
This is a Power Movement.
The Foundation of Power
Strength is the foundation on which Power is built.
Research show sthat Novice Lifter who focus on increasing Maximum Strength will automatically increase Power.
Maintaining and Increasing Strength is fundamental for Advance Lifter's Power Development.
Isometrics
Isometrics increase Maximum Strength when trained in the same manner as a Resistance (Weight Training) Program: Low Repetitions and Short Isometric Actions (around 5 second or less per Rep).
Thus, Isometric with this approach ensure Maximum Strength Gains.
he went on an Isometric lifting program his day job of wrestling huge heavy objects become much easier, as opposed to when he was making bar-bell gains that didn't really help at work.
Something's Wrong With This Picture
A well written and executed Maximum Strength Training Program with Weight is just as effective.
So, I have no idea about what he's taking about. However, something was definitely not right with whatever his Weighted Maximum Strength Training Program was; that is a given.
this week I felt like I wasn't outputting as much power.
What You Felt
In other word you are guessing; which is never good.
Unless you have some method of measuring it, you really don't know.
Define This
What type of Training Program and Exercise does this involve?
week three of Justa's program, interspersed with 2-4 high intensity conditioning circuits per wek,
Your Training Issue
1) If are having a off week, it might just be that, an off week. It happens.
2) Another factors is that your in an Overreaching State. Overreaching precedes Overtraining. Overreading means you are in a slightly Overtrained State.
2) Your High Intensity Conditioning and/or the combination of it with your Isometric Program may have created an Overreached State in your training.
Since Overtraining is a slightly Overtrained State, you recovery quickly. It should be part of...
Periodization Training
Part of a training program objective should be push the limit or near to it the final week of training.
Then a new training program is begun that is light and easy. Each week the intensity is increase. In the final week, push the training program to the limits. Then start a new program.
This method allows for...
Active Recovery
Active Recovery means performing light, easy exercise. This method ensure faster recovery than...
Passive Recovery
This means sitting around doing nothing.
Maybe the right answer to do two weeks of Justa's program, one week of a power-centric program or just conditioning, and then back to Justa's program for another two for a grand total 8-week cycle?
That Might Work
It would provide you with some recovery time between your Isometric and High Intensity Training.
Another option is that combined both into one training program in...
A Periodization Training Program
A Periodization Training Program is a program planned over a certain number of weeks, with progressively loading.
The first week is something like and easy.
Each week the intensity is increased.
The final week is when you put it to the limit.
With Isometric as well High Intensity Training, a certain amount of Autoregulation need to occur; going by how hard if feels.
Each week during the training cycle, increase the intensity; with the final week pushing the limit.
High Intensity Training
To some degree, a heart rate monitor can provide some good feed back on where you intensity level with High Intensity Activities.