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Therapeutic Weightlifting | T nation

How do you feel after training?

Do you have joint pain? Longer pain? Injuries that do not want to heal?

You may think that you have not taken your recovery strategies seriously enough. You are wondering if you have changed your sleep too little or you are not getting enough foam or stretching. But what do you do if you get enough sleep and regularly go into a coma and stretch? What if you had done everything you should do, but your training is still suffering?

If this is the case, we need to look at your training. The training should be therapeutic. Yes, therapeutically, which means that your muscles get tired after training, but your body should feel better overall than if you had gone to the gym. That is, there is no joint pain and no feeling, as if you have to do something to find relief.

That's really easy. All you have to do is prioritize eccentric isometric training.

Eccentric Isometry

The eccentric isometry was developed by T Nation contributor dr. Joel Seedman popularized. The idea is to forcefully and deliberately control the weight as you lower it, stop it at the bottom, and explode the weight again. Remember to make a box squat without a box, and you know what I mean.

This training protocol has countless advantages:

  • Maximizing the strain on your muscles while minimizing the strain on your joints
  • Helps you Find the optimal position of your body with every movement.
  • Serving as Functional Stretching

When we sit back and think about it for a moment, our body functions during the majority of our daily tasks, such as the B. when sitting and get up again. We sit down on a chair (essentially an eccentric movement), work on our computer (pause) and then get up again (a concentric movement). Usually we do not sit down and get up immediately, unless we see the last two minutes of an NBA final.

The Eccentric Isometric Squat

Here is a video showing an example of 1

.5 rep eccentric isometric squats Dwayne Hollis and James Romain of the Philadelphia Soul first perform a full squat, take a break, go half high, go back into the squat and then return to the top of the sentence.

As you move, notice how the breaks allow Dwayne and James to block their shape at each stage of the movement as they push their knees sideways and push the butt back.

This break at the bottom of the repeating unit acts as a "functional stretch", extending the muscles to their optimum and most powerful length, and that is what we need in everyday life both on the field and out of the field.

This break can last up to 7 seconds before we begin to lose tension. This isometric pause also minimizes stress on the joint and maximizes stress on the muscle. Instead of relying on our tendons and ligaments in our knees to bounce back to the top of the repetition, we now rely on the muscles to get the job done.

Many people think they are taking a break Between the eccentric and the concentric, we slow down, and we should instead focus on the stretch-shortening cycle, which is an active stretch of a muscle, followed immediately by the shortening of the same muscle.

(As an example, when you get ready to jump as high as possible, and you quickly squat down before you jump up so the energy generated by squatting is temporarily stored and transferred to your jump. )

But an eccentric isometric movement has the potential to make the strain-shortening cycle even more efficient, as the muscles are trained to explode with maximum force generated from the isometric pause.

This pause also eliminates the need for static stretch since performing an eccentric isometric squa ts, hinges, lunges, horizontal push, horizontal pull, vertical push and vertical pull give your body the ideal level of mobility and stability.

Everything starts with the feet

The key to this squat pattern and all movement patterns begin with the feet. Take another look at the video of Dwayne and James – they activate their feet by pushing their big toes into the ground and pushing their feet to the side. This will create a foot arch and properly stack the ankles, knees and hips.

This method of foot activation is best learned by doing a foot press in which both toes are directed forward with a straight forward step, proud chest and tighter abdomen, as you return your big toes to the floor and your feet to the side to press.

The first time you get it right, you'll have pressure on your ankles, knees, and hips, especially if you do have flat feet. Do these presses every day when you wake up in the morning and go to bed for every three 20-second sets.

You will soon see a big difference in the strength in your feet, along with the alignment of your ankles, knees and hips, which will make eccentric isometric training more rewarding.

The Eccentric Isometric Bench Press

Let's look at another example of eccentric isometry. Here's a video of an eccentric isometric bench press done by LaRico Stevenson of Philadelphia Soul.

Note that the bar does not touch LaRico's chest. He's not actually trying to stop the weight on his chest, but the tension he's creating prevents the bar from lowering any further. He would actually have to relax to let the bar drop even more and this would lead to an internal rotation of his shoulders.

This is a great example of how LaRico lets him tell his body how to perform the movement by creating and performing it, maintaining maximum tension through each repetition.

How many sentences, repetitions and everything else?

If you find that you blame poor recovery protocols for your pain or injury associated with exercise, or spend more time warming up to foam and stretch to get through a workout session only, is it really time to question how you perform the exercises in your workout.

To try out eccentric isometries, just do the same from the current exercise program, but do the exercises with the eccentric isometric protocol:

  • Perform repetitions in the range of 1 to 5.
  • Start with about 50% of your 1RM, but work up to 80-90% of your 1RM.

Use them for any big movement pa tterns:

  • Squats
  • Hinges
  • Lunges
  • Horizontals Push
  • Horizontal Pulls
  • Vertical Pushes
  • Vertical Pulls

Key Fit Cues , 19659045] 19659010] Keep the weight as tight as possible
  • Keep a proud breast
  • Keep the abs tight
  • Pushing the knees out
  • Push the butt back
  • Key coaching Hints, Upper Body

    Same as above, plus:

    • Elbow forwards or backwards

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