just at one point and 15 degree angel with supramaximal static hold
Angle Specific
While some strength is increased a different angles, strength is primarily increased at the
Specific Angle it is trained.
As per...
Static or isometric holds tend to build strength in the angle trained (+ or - a few degrees) and at all shorter muscle lengths. Holding it at or near your lockout might help mentally but there will be very little adaptive response.
Isometric Strength Training Protocol
A well written and executed program Traditional Isometric Strength Training Program revolves around Static Hold at three different angles in a movement.
Bench Press Example
1) Bottom Positon
Right off the chest position.
2) Mid Range
Apperoximately 3-4 inches off the chest.
This Isometric Position is usually the most important because it is where the Sticking Point is.
Sticking Point
Dr Tom McLaughlin (PhD Exercise Biomechanics/former Powerlifter) determined that in the Bench Press that the Sticking Point is approximately 3-4 inches off the chest.
This applies to the Squat and most Conventional Deadlifters; approximately 1/3 off the bottom of the movement is where the Stickig Point occurs.
Bench Press Upper Point Isometrics
It is primarily going to increase Top End Strength and minutely develop your Sticking Point Strength.
Top End Strength doesn't mean much if you cannot get it past your Sticking Point!
static hold bench press in upper position 3x10 sec. starting with weight you can hold for 5 sec. first set and build to 10 sec.
Maximum Strength
Maximum Strength is innovated and developed with Isometric Hold of around 5 seconds, not longer than 10 seconds.
Fast Twitch Muscle Fiber
"Super" Fast Type IIb/x and "Strength" Fast Type IIa are exhausted in seconds. Like a Shooting Star, they burn out quickly.
ATP (Adensonice Triphosphate)
Fast Twitch Muscle Fiber run off ATP.
The majority of ATP is depled in approximately 10 second or sooner dependent on the Intensity of the Movement; Fast Twitch Muscle Fiber run out of gas.
Your Strength (Force Production) drop quickly. The Fast Twitch are no longer working and being trained.
Fast Twich Muscle Fiber Recovery
ATP Muscle Restoration occurs as follows...
1) 50% in around 30 seconds.
2) 79% in approximately 45 seconds.
3) 100% in 3 minutes plus.
Thus, one way to ensure Strength is optimized is with...
Cluster Repetition Set Training
This is often referred to as
"Rest- Pause".
1) Perform an Isomteric Repetition,
2) Rest for 15 second or longer.
3) Then Perform another Isometric Repetition.
4) Repeat the above sequence for approximately 5 Repetition Cluster Sets.
5) Rest 3 minutes or longer, then perform a couple of more Custer Repetition Sets.
Amount of Recovery Time Between Cluster Repetition
The amount of Recovery Time between Cluster Repetition is dependent on Fatigue.
The key is to ensure that strength is optimized is to allow Fast Twitchle Fiber ATP Restoration need to occur.
As little as 15 second of Rest between a Cluster Repetition Set ensure some ATP is replenished to the Fast Twitch Fiber; refuels them.
first set then add weight.
Functional Isometrics
Functional Isometrics is one of the most effective method for increasing Strength, expecially at an individual Sticking Point.
Functional Isometric is employed by adding weight to each Bench Press Set. Then driving the bar into pins on a Power Rack and performing an Isometric.
The Periodization Training Cycle needs to progressively increase the Top Bar Weight each week in performing the Isometric.
As this National Strength and Conditioning Research states...
"Functional Isometrics as a way to build strength at the weakest point in the range of motion."
This book excerpt reviews functional isometrics as a way to build strength at the weakest point in the range of motion.
www.nsca.com
Functional isometrics entail performing a dynamic contraction for four to six inches (10.2-15.2 cm) of a movement; at that point, the resistance hits the pins in a power rack. The lifter then continues to attempt to lift the resistance with maximal effort for five to seven seconds.
The objective of this system is to use joint angle specificity to produce increases in strength at the weakest point in the range of motion. ,,, The use of functional isometrics in conjunction with normal resistance training (i.e., dynamic and constant) has been
shown to cause significantly greater increases in 1RM for the bench press compared with normal resistance training alone.