Isometrics and Explosive Strength – 3 Days, 3 Weeks
Train rate of force development, not just strength
3
weeks
3
sessions/week
A standalone block of three short sessions a week: 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 several 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. Session 1 lower body, session 2 upper body, session 3 sticking points and full body.
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 also 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.
More from this coach
Functional Hypertrophy Full Body – 3 Days, 8 Weeks
Aurélien Broussal-DervalVerified8 weeks · 3 sessions/week · Intermediate
Triple Progression PPL + Upper/Lower – 5 Days, 12 Weeks
Aurélien Broussal-DervalVerified12 weeks · 5 sessions/week · Advanced
Isometrics and Explosive Strength – 2 Days, 3 Weeks
Aurélien Broussal-DervalVerified3 weeks · 2 sessions/week · Advanced
Similar content
Functional Hypertrophy Full Body – 3 Days, 8 Weeks
Aurélien Broussal-DervalVerified8 weeks · 3 sessions/week · Intermediate
Triple Progression PPL + Upper/Lower – 5 Days, 12 Weeks
Aurélien Broussal-DervalVerified12 weeks · 5 sessions/week · Advanced
Resistance Bands – 2 Days, 6 Weeks
HexfitVerified6 weeks · 2 sessions/week · Beginner