Becoming said:
That is a good point about speed... I guess I might as well give up my athletic prowess if I want to lift the really big weights... I guess you are right, it would be easier ditch the speed emphasis for the gains now and then to get the speed back later...
The big take home for me right now is that I need to do LOTS of duration work and de emphsize the speed element starting NOW - though I will do a little time to time (maybe every 2 weeks) just to keep from getting totally slow and to try to maintain my strenght in that area...
Also I hear what you are saying about mixing it up...
I figure I will study this till about July and then decide if I want to try it out or not....
I assume you have the book... (Is there any book you don't have?
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How do you like it? Do the articles cover the most of it, or does it clear up a lot?
Not so much speed in the sense of athletic ability but movement speed in the powerlifts. You can either be like most people who do too much speed work, lift 300lbs easily in 3secs and then crash and burn with 310lbs at the sticking because, while you can generate a big spike of power, it doesn't last long. You can give up that speed and be able to lift 300lbs slowly in 8secs, and be able to grind it through the sticking point. You can now generate force for a long period of time, but it builds up slowly. Or better yet optimise both qualities be able to generate the lots of force fast, but yet able to sustain it for a long time and then lift 340lbs in 5secs
That's what it's all about 1+1=3
Well OIs are speed work for powerlifters. That's why you will see him use programs that alternate one session of 9 sec ISO and then the next session is 30sec OIs, for pure strength work and to improve strain qualities. The OIs unload the CNS from the heavy ISOs and maintain your speed and reactivity, while still being duration like.
Whereas for a speed athlete, OIs can be strength work and extreme reactive work his speed work.
from Mel Siff on OIs
ISOMETRIC TRAINING
Siff M C Supertraining Ch 4.2.4
Each class of isometric training produces its own distinct training effects. If isometric exercises are executed with the accent on the speed of developing force, then they can be as effective for developing explosive strength as dynamic exercises. The steepness of the force-time curve (Fig 3.3) and the greater magnitude of maximum isometric than dynamic maximum force for equivalent joint angles is the basis for this assertion. Therefore, it is doubtful whether it is always productive to maintain a rigid distinction between dynamic and isometric exercise. In general, the harder the muscles work in overcoming large resistance, the more closely the work becomes isometric, as may be seen from the force-velocity curves of muscle action (Figs 3.15 & 3.16). In other words, isometric work is really the limiting case of dynamic work as the velocity of movement tends to zero.....
Furthermore, because the inhibitory effects usually associated with voluntary muscle action are not encountered in reflexive isometric contraction, even greater explosive force can be displayed isometrically than dynamically.
In connection with this, it makes sense to distinguish isometric training for developing absolute strength and isometric training for developing explosive strength and to use one or the other in the appropriate circumstances. However, this still requires detailed experimental corroboration. Nevertheless, isometrics should not be neglected as a means of strength development, so that negative evaluations of this method are premature......>
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Explosive movements or oscillatory (bouncing) isometrics of the larger muscles groups over their optimal reflexive region may stimulate growth more powerfully than slower methods over the full range in some subjects ('Supertraining' 1998 Ch 4.2). For those who are familiar with the world of aerobics dance, the Callan Pinckney's system of 'Callanetics' used lightly loaded ballistic pulses based on this principle to produce physical changes which some bodybuilders said was impossible to girlfriends and spouses who did it!
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Yes I have it. I don't have that many books, the 3 main ones are Supertraining, Science and Practise and DB's book.
Its a good book, a bit harder to understand than his articles, require much reading, its a manuscript and has black and white photos of various exercises scattered throughout which are still frames of the exercise videos. The book has "holes" though, you need all the articles and Q&As to fill in the blanks, while the articles need the book to fully explain everything
There are plenty of stuff in the book that is categorised by the type of neural responce they invoke.
Strength and power training used to be too much guesswork for me, but not as much now. It's like a whole new world!
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