In the past, I've mentioned that I use a training method called Static contraction and use a explosive fitness machine. I realized that I really didn't explain this type of training or the machine. So, I'll explain them from my perspective, give some info, and provide some links.
Static contraction training (SCT) is a form of isometrics (more on static contraction in the following paragraphs). Most of use have heard of isometrics. If you haven't, isometrics are a type of strength training in which the joint angle doesn't change and the muscle doesn't shorten, thus a static contraction. There are 2 ways to accomplish this, either by exerting force on an immovable object (too heavy to lift or move with the desired muscle(s) or exercise) or by flexing the muscle. The first way is self explanatory. The second way is pretty straight forward as well and most of us have done it. An example is imagine someone asks you to show them your muscle, if not too modest or embarrassed you will position your forearm and upper arm at some position and contract your biceps muscles while your arm stays at the same angle. Congratulations, you now know the basics of isometrics and to an extent static contraction training.
Partial movement training and lifting. This is another thing that is straight forward and simple, however, many people try to overcomplicate. Essentially, all that is happening is that only some of the range of motion is utilized. It can be any part of the movement but for our purposes, we'll focus on the strongest range of motion. Every movable joint has an angle range that is much stronger than the rest (the strongest range is dependent on joint and the individual). Heres an example, imagine your jaw bone when eat or bite. If you try to take a bite with your mouth fully open, you probably won't have a huge amount of biting strength. Now, is you don't open your mouth as much or just barely, there should be a tremendous increase in your biting power. To my knowledge, many of the old time strongmen used some type of partial movements in their training and/or acts. Two of the most impressive and amazing feats performed was the hip lift and the back lift. Both of these have a relatively small range of movement, but literally thousands of pounds were lifted (Google Paul Anderson back lift).
Static contraction has been around since any animal has exerted force on an object or flexed a body part without changing the joint angle or muscle length. The rise of modern static contraction training (SCT) is the result of work from John Little and Pete Sisco. Between the two of them, they discovered the optimum exercises and range of motions for maximum muscle fiber activation among other things. For more info on Pete can John, here are a few links
Pete Sisco:
His site http://www.precisiontraining.com
Some articles he wrote on bodybuilding.com: http://www.bodybuilding.com/fun/sisco.htm
John Little
His site: http://www.maxcontraction.com/little.htm
SCT and heavy partial movements place a tremendous amount of stimulus on the body. This huge amount of stimulus (with adequate recovery) not only strengthens the muscles but the ligaments, tendons, and bones.
When using isometrics and/or STC with conventional equipment and immovable object, measuring progress is difficult. To perform work outs using this training method special equipment was needed. This equipment didn't exist in a practical home use fashion, until Tony Reno invent it, thus explosive fitness equipment was born. The equipment is now a couple model generations old and has undergone many changes since it's conception. The machines continue to evolve and I believe that design is very close to perfect. It's really ingenious in concept. It's a closed system, where the only moving part is the deflection of the material from the force exerted and the force is measured by a meter. A friend of mine calls it "the pressure place." For more information, check out the explosive fitness site.
Explosive Fitness:
Home Page: http://www.explosivefitness.com/
Road map and timeline page: http://www.explosivefitness.com/TheStreamline.html
I hope that this was able to provide some insight into my training. The above mentioned methods and equipment are a component of my current strength training program. They may not work for everyone, but it works for me. Now that you know about it, you can try it, and see if it works for you. Please feel free to leave any questions and comments below. Until next time, take care and try to improve.
Steven DG
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