Hold It Just a Little Longer...

We have received lots of questions from our athletes and parents about the hows and whys RE: our implementation of what Coach Keen always refers to, in his training short-hand, as "Jay Schroeder EXTREME ISOs!!!"… Given that he does use this method a lot, *and* the fact that they are not actually Jay Schroeder isometrics as prescribed at his facility (at least, as best we can tell), we figured some explanation was due.

First, some history:

Many folks in the S&C community remember the hype surrounding Adam Archuletta and the 2001 NFL Combine, when he created a stir with not only his outstanding performance, but what people began to understand his combine training to be. Videos on ESPN of him doing ‘crazy stuff’ lit a fire of curiosity in people that was only stoked by the Jay Schroeder video ‘Freak of Training’… Our own Coach Keen bought that video, but found it so ambiguous as to methods and implementation as to almost completely preclude constructing a program just based on watching it.

Soon came the whole Jay Schroeder/DB Hammer/Brad Nuttall identity scandal on the internet, with the takeaway, GMAAC-wise, being that Coach Keen also emerged from that information fracas with “The Best Sports Book Ever” in his vast library, in an attempt to further understand and implement this type of program.

In the near future after the arrival of DB Hammer and Inno-Sport, there were other training groups and individuals who seemed to implement these isos, or other similar quasi-Inno-Sport and quasi-Evo Sport methods, into their training regimes, to include WannaGetFast and Kelly Baggett.

Coach Keen, after having seen almost all the products offered by the above-named individuals, has settled on his *own* way of implementing what he calls the “Jay Schroeder EXTREME ISOs,” but which are, in fact, just isometrics done in a way that he prefers (read: finds effective) after cobbling together all the above training materials. His opinion is that he does things about half Jay Schroeder-style and half Inno-Sport-style, but that idea is confusing in itself if you are one of the many people who believe that Jay Schroeder and DB Hammer may in fact be one and the same.

That, however, is enough for now. Regardless of who 'invented' them, and who is writing under what pseudonym, the bottom line is that Coach Keen has observed (recorded) measurable improvement when using these methods, primarily in power and power-endurance. The lower body use of these methods seems particularly helpful to the vertical jump. So, when programming these ISOs for GMAAC athletes (usually as part of 'GPP' or 'Off-Season' programs) his progression/set of rules is as follows:

1) First, when doing the bodyweight-only (which includes adding external load, via a weighted vest or belt) EXTREME ISOs, he uses a group of positions that closely resembles what is rumored to be Jay Schroeder’s core group:
• Lunges
• Push-Ups
• Scap Pull-Ups/Rows
• Wall Squats
• Glute-Ham or Single-Leg Reaching DL
These movements are, unless otherwise noted, held for a total duration of 5 minutes per contraction (per limb, if a unilateral movement). If an athlete is a 'true' power/strength athlete (as opposed to power-endurance), Coach Keen starts him or her off with 20% bodyweight added, and all ISOs are held to one minute (instead of five), with weight added once one minute is reached.

2) When performing these ISOs, the key is to, WHILE MAINTAINING PERFECT FORM, use the antagonists to pull oneself into as far a stretch position as possible, and then try to pull farther still, actively causing the opposing muscle pairs to ‘duke it out'. This is incredibly intense, and potentially painful, when done properly.

3) When performing the ISOs that utilize dumbbells (DB), the progression over time is from a hold -> drop and hold -> drop and reversal of movement:
• DB Upright Rows
• DB Bent-Over Rear Delt Raise
• DB Curl
• USSR Lunges
• Ankle Weight Hip Extension
These movements are initially performed with a 5-7# dumbbell for each movement for a timed hold. Once an individual can hold the dumbbell for 45 seconds, then progression is made to a drop-and-catch with a 5-7# dumbbell. Once the individual can ‘stick the catch’ for 3 sets of 15 reps per movement, a progression is made where the dumbbell is reversed as rapidly as possible, instead of stopped/caught, and held for 10 seconds, after the reversal motion, at the beginning of the eccentric portion of the movement (where the drop would be initiated from) before completely relaxing and dropping the weight again. 2-4 sets of 5-10 reps are done here, with speed and mastery being the goal. The USSR Lunges are simply bouncing/bodyweight lunges done with the same force absorption principles as the DB shoulder/upper work.

4) The EXTREME ISOs are usually done as a ‘recovery workout’ in a macrocycle, done on alternating days with very heavy or system/CNS-intensive work (heavy, long timed KB sets, or a lot of squatting and pressing above 90%) and the DB Iso/Hold/Rebound work is done in a completely separate macrocyle, where it would be alternated with lots of heavy, short-duration (15-20 sec) isometrics and isotonics performed near CJC, a la Inno-Sport and DB Hammer.

Did this post fully explain the reasons and methods for use of these isometric protocols? No, absolutely not, and we know it. But, that is largely because, like most folks out there trying to implement this type of work, we are experimenting and trying to find a way to make it all fit in. Also, it has hopefully shed some light on how and why we have implemented these low-load, but high power and duration, ISOs. Give them a try, and please give us your feedback.