Building muscle for power, not size!

[kanik]

Another possiblility then I mention in my book on internal energy strikes is isometrics. No bulk seems to develop from their use

Rick

Ohhh yeaaah! Isometrics completely slipped my mind! But arent they not the best for explosive strength? because of there stationary nature? But yeah, they do work, not quite sure on explosiveness though. But hey, I aint the smartest in the world so correct me if I'm wrong.

[KirkhamsEbooks.]

Ohhh yeaaah! Isometrics completely slipped my mind! But arent they not the best for explosive strength? because of there stationary nature? But yeah, they do work, not quite sure on explosiveness though. But hey, I aint the smartest in the world so correct me if I'm wrong.

Do it in three ranges of motion. You'll only develop strength in the position you preform the isometric exercise in

Rick

[BCAA]

Strength is ultimately limited by size. Unless you're competing in a weight class,you should not worry about size gain. Better nervous recruitment from lifting real heavy will lead to strength gains,and more moderate size gains,muscle growth (hypertrophy) from longer sets with more moderate weight will lead to more moderate strength gains,and better size gains. Both methods are used by track and field athletes and lifters,the latter for building a general foundation of strength.

Your explosiveness is heavily related to your maximum strength levels,the maximum amount of force that you can generate. This is why you ought to lift weight near your max regularly (think of slow,grueling lifts like the squat,bench and deadlift of powerlifting). Power is velocity+force,maximum strength training takes care of the "force" part (hypertrophy training also is included). Then you also need to work on your speed by lifting lighter loads with the greatest speed you can master,this takes care of the "velocity" part. There are also exercises,such as the olympic lifts,which will help build both abilities at the same time,as these lifts must be completed with great speed. Finally,there are sport specific exercises or/and the very training of the moves of your sport/art to build specific power.

This may only confuse you,and you really should pick up a few books on the subjects. I just want to illustrate the technicality of the subject.

[KirkhamsEbooks.]

I thought power was m/t but it's been over twenty years and a few hundred kicks to my head

Rick

[Joe Talmadge]

Ohhh yeaaah! Isometrics completely slipped my mind! But arent they not the best for explosive strength? because of there stationary nature? But yeah, they do work, not quite sure on explosiveness though. But hey, I aint the smartest in the world so correct me if I'm wrong.

Agree with Mike Brewer that plyometrics spring more readily to mind. However, isometrics can be used to develop both speed strength and strength speed, that is, both speed and power. To develop power, you must teach your CNS to activate all the motor units simultaneously -- in other words, to apply your strength all at once. No less a trainer than Ross Enamait uses isometrics to develop this up to high level pro fighters, by specifying that when you do the isometrics, you apply all the force as fast as possible. For example, do an isometric series at the beginning, middle, and end of a right cross, each time trying to explode your fist through the wall as fast as possible. If you slowly apply isometric force, then you are exactly right, it does little for power.

Plyometrics give immediate feedback on whether you're being explosive enough -- if you're doing a box jump, if you jump high enough to make it on top of the box, you're being explosive enough. With isometrics, you don't get that feedback, so you need to be careful not to cheat yourself. Put your hand on the wall, then explode through quickly and hold for 5 seconds.

[KirkhamsEbooks.]

It is my theory that isometrics leads to better technique as compared to plyometrics as I believe stable force called for greater gross motor coordination along with better form. I wish I had an article to present on this but it's just in my book and that would be promotion of my work directly so my apologies. I will try to get an article out on it as soon as I can or perhaps this discussion will help me to form thought for an article

Rick

[KirkhamsEbooks.]

That's very kind of you thank you and I appreciate your faith in me. I was quite new to forums when I first joined.

I do now have it in my list to write an article about using isometrics for martial arts training. If I'm lucky it will provide some good information for folks. Heck might even sell a book or two

Rick

[KirkhamsEbooks.]

I'd still love to see some of your writing sometime

Rick

[KirkhamsEbooks.]

You're a great writer. I really felt like I was there

Rick