Isometrics and Explosive Strength – 2 Days, 3 Weeks
Train rate of force development, not just strength
3
weeks
2
sessions/week
Two short sessions a week to add to existing dynamic training: overcoming isometrics at several angles, then a transfer to pause-and-explode lifts in week 3.
What's inside?
A 3-week primer block targeting rate of force development (RFD), the ability to produce maximal force in very little time. You push as hard and as fast as possible against a bar locked on the safety pins, at 2 angles per lift. Week 1: learn the positions (4–5 s holds). Week 2: maximal RFD (2–3 s holds, 100% explosive). Week 3: an isometric pause in the stretched position followed by an explosive concentric. One lower-body and one upper-body session, done at the start of a workout.
How is the week structured?
Who is it for?
Athletes with a solid strength base (at least 6 months of structured training), in good health, who already do dynamic or plyometric work.
Who is it not for?
True strength beginners. Uncontrolled high blood pressure or a cardiovascular contraindication without medical clearance, since maximal isometric efforts raise blood pressure.
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