Static-Dynamic Isometrics for Explosive Strength

Before using BBM templates, I followed some of the workouts of Ross Enamait. For context, he is a trainer for combat athletes (most notably Katie Taylor) and his programs are often focused heavily on anaerobic conditioning. In some of his workouts, Ross designs some strength training around a “static-dynamic” protocol. These often involve something like an isometric hold or slow strength movement (like a wall squat or moderately heavy bench press) followed immediately (no rest) with some explosive movement (like squat jumps or plyometric pushup ). The study he cites is fairly old [1], but I’m curious if the BBM team has any thoughts on this type of workout and if it has any unique benefits regarding explosive movements.

[1] Verkhoshansky, Y., 1986. Fundamentals of special strength training in sport. Livonia, Michigan.

This is called post activation potentiation. While that citation is actually a book, there’s evidence investigating various protocols. Many different protocols exist, though the ones with no rest seem to generally produce little to no result. It’s not clear the specific protocol is better or worse than doing the same exercises for the same volume, but not paired together. It does seem like long rest periods between the heavy lifting or isometric work and ballistic movements works better, in general.

I do not think supersetting agonist-agonist movements in general is good for any type of strength.

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