In my last article, “Sushi Improvements,” I stated that I would be writing a follow-up article discussing why this programming method was so effective. Well, that article came out in November 2006, and I’m just now getting out the second article. I work a busy schedule that doesn’t leave much time for writing, and from the research I’ve done, I’ve discovered that this subject is much more complex and lengthy than one article can address. So for now, I’ve compiled a short article/list of why programs should place an emphasis on isometrics and eccentrics along with standard strength movements which focus on concentric muscle action. At some point in the future, I’ll put something together that discusses the use of IDP methodology in the development of neuromuscular efficiency.

My interest in the rotation of the isometric, eccentric, and concentric muscle actions began back in 2005 after reading a post by Coach X in which he described his induction, destruction, and production (IDP) plan. Initially, I tried this out with a few assistance exercises, and my weights improved dramatically. From there, I utilized the isometric emphasis with some athletes that I work with and later began using the entire three-week block with remarkable results. For those of you (especially if you work with athletes) who haven’t read Coach X’s post, I encourage you to do so.

In the spring of 2006, I began searching for new ways to improve my raw bench. In this quest, I began using a method based on the three-week block described in Coach X’s post but adapted to the dynamic effort bench press. (For the reasoning behind why I applied these methods at that point in my training and to see exactly what I did, read my article entitled, “Sushi Improvements” on EliteFTS.com.) Although I incorporated many different methods, the basic outline followed a three-week block with each week placing an emphasis on the isometric, eccentric, or concentric muscle action.

Below, I’ve listed the training parameters of IDP according to my last article, “Sushi Improvements,” and the effects of this methodology on my training.

Week 1: Isometric emphasis

Parameters

• six sets of three with an isometric hold at chest level
• the first hold is six seconds, the second hold is three seconds, and the last hold is for one second
• each hold is followed by an explosive concentric effort
• intensity is dependent on the objective of the lifter and the accommodating resistance being used

Effects

• improves starting strength
• improves eccentric braking if the bar is lowered quickly and stopped only allowing it to lightly touch the chest (or not touch at all)
• teaches the lifter to lower the bar to the same point every time
• teaches the lifter to maintain tightness (intramuscular coordination) in the bottom portion of the lift

Week 2: Eccentric emphasis

Parameters

• six sets of three reps
• six second negative on all reps
• each six second eccentric is followed by an explosive concentric effort
• intensity is dependent on the objective of the lifter and the method of accommodating resistance

Effects

• recruits a high number of fast twitch motor units
• helps improve technique by allowing more time for the lifter to concentrate on lowering the bar in the correct path
• improves intermuscular coordination (neuromuscular efficiency)

Week 3: Concentric emphasis

Parameters

• six sets of three reps
• all reps are full speed
• intensity is dependent on the objective of the lifter and the accommodating resistance being used

Effects

• allows the lifter to utilize the various elements of the lift learned in the two previous weeks (intramuscular and intermuscular coordination) as one whole movement
• improves rate of force development and explosiveness
• improves reversal strength

Isometric and eccentric highlights

According to Bompa, there will be direct improvements in concentric force when other types of contractions are utilized in training (Bompa 1993). Below, I’ve listed several important points to consider when incorporating isometric and eccentric muscle actions into the training program.

Isometric training

• produces greater force within the muscle than concentric actions (Bompa 1993; Siff 2003)
• each six second contraction is equal to several dynamic contractions in which maximal force lasts no more than 0.1 sec (Siff 2003)
• utilizes less energy than concentric actions (Bompa 1993; Siff 2003; Verkhoshansky 1977)
• causes a minimal increase in hypertrophy (Siff 2003)
• allows the coach to give verbal queues at any point in the exercise, which allows the lifter to understand what he should be doing with his body at that specific point in the exercise (Siff 2003)
• enhances performance within a range close to the specific angle being trained (Siff 2003)
• increases strength at up to 15° on either side of the specific joint angle being trained (Bompa 1993; Siff 2003)
• to enhance explosive strength, tension should be generated at the highest speed possible (Siff 2003)
• if the isometric contraction is developed explosively, it will take 0.3–0.4 seconds to reach peak force (Zatsiorsky 1995)
• if force is built up progressively, max force will occur in 2–3 seconds (Bompa 1993)
• static dynamics (i.e., partner resisted bench) will improve speed strength better than standard dynamic training (Bompa 1993; Siff 2003)
• without changing exercises or joint angles, accommodation can occur in 6–8 weeks (Kurz 2001; Zatsiorsky 1995)

Eccentric training

• produce more force than isometric or concentric actions (Bompa 1993)
• develops force within the muscle between 1.2–1.6 times greater than the forces produced during a concentric contraction (Siff 2003; Verkhoshansky 1977)
• utilizes less energy than isometric or concentric actions (Siff 2003; Verkhoshansky 1977)
• produces a greater amount of hypertrophy than isometric or concentric actions (Siff 2003)
• fast eccentrics (i.e., weight releasers) result in a high recruitment of FT fibers (Bompa 1993)

Remaining questions

As you can see, this article doesn’t answer specific questions regarding the programming of isometric, eccentric, and concentric contractions. Below are a few of the questions that still need to be answered.

• Why is the specific rotation of isometric, eccentric, and concentric actions effective?
• In order to elicit a more powerful adaptation, would it be more appropriate to incorporate blocks of each emphasis rather than rotating the emphasis weekly?
• There’s little information on the development of strength from slow eccentric contractions. In fact, some sources state that it doesn’t make a contribution to concentric strength (Zatsiorsky 1995). Therefore, was the inclusion of the eccentric emphasis in the first three blocks discussed in “Sushi Improvements” necessary?
• If slow eccentrics don’t make a contribution to concentric strength, do they help in other ways such as the learning of technique?
• Would it be more effective to use maximal or circa-maximal isometrics (i.e., press into pins, partner resisted bench) in place of the submaximal isometrics (i.e., holding the barbell at chest level)?
• What implications does this method of training have to the development of athletes?  Advanced athletes? Beginners?

References

1.   Bompa Tudor (1993) Periodization of Strength: The New Wave in Strength Training. Toronto:  Veritas Publishing, Inc.

2.   Coach X. (May 17, 2005) Elite Fitness Systems Q&A. http://www.elitefts.com.

3.   Kurz T (2001) Science of Sports Training. Island Pond: Stadion Publishing Company, Inc.

4.   Siff M (2003) Supertraining (Sixth ed.) Denver: Supertraining Institute.

5.   Verkhoshansky Y (1977) Fundamentals of Special Strength-Training in Sport (A. Charniga Jr., Trans.). Moscow, Russia: Fizkultura i Spovt, Publishers.

6.   Zatsiorsky V (1995) Science and Practice of Strength Training. Champaign: Human Kinetics.

David Adamson is in his second year as an assistant strength and conditioning coach for Virginia Commonwealth University. He is directly responsible for program design and implementation for men’s and women’s track and field, women’s cross country, and women’s field hockey. Prior to coming to VCU, David worked at the University of Wisconsin-La Crosse, Arizona State University, and Winona State University. In 2003, he graduated with his bachelor’s degree from the University of Wisconsin-La Crosse, and in 2006, he received his masters in sport leadership from VCU.

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