ISO and Tempo Contrast?

[lmc]

To anybody who has done Isometric holds and/or Tempo Contrast type stuff how are you choosing the weight you use?

 

[coolcolj]

trial and error

ISO holds usually fall around 50-70% of 1RM depending on how long they go for

 

[Lord_Suston]

About 40% of 1rep max only because of the way we do them. Are isometric is not just holding the weight it is pushing against the bar as hard as posible, your partners make sure the bar doesn't move, then they let go of the bar and let you rep out six clean reps repeat then 3 reps then hold then one rep, right out of Jay Shroeder's playbood, works well for athletes IMO who need speed and explosive power

 

[lmc]

CCJ..... Yeah too bad ..... that was what I thought you were gonna say! Experimenting can be good though. One day I will figure out how you do so many different things in one day?????

Lord Suston
How do you implement those into your program? I know you grapple so it seem like that would develop explosiveness from a static position.

 

[Lord_Suston]

I do them on days I lift aftr my main weight workout, but mostly I do them preseason. Right now I am starting to lift heavy again in effort for a couple of contests and I grapplie for cardio