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The 72 Second Olympian Workout
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Күн бұрынThis video highlights an exciting new wave of research on isometric training methods for athletic performance.
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Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
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@TheMovementSystem Ай бұрын
Isometric Training Podcast Episode: open.spotify.com/episode/2XJ8aeRRxG4rLEjo6nnC73?si=0a3334718cd44929
@sidrens5292 Ай бұрын
What is the rest period between sets? Also, do we perform these at mid-range? Not sure you clarified these points
@AlwaysTheHorizon Ай бұрын
Excellent video, this is why im subscribed. I have been doing long iso holds for a while, and they completely repaired my knees after trying everything else. Im a sub-elite mid-distance runner and, after seeing this vid and looking more into it, I'm going to start including max-force iso's. Running high mileage makes maintenance lifting unappealing sometimes, so the more i can streamline the strength component of my training, the better. Thanks again for your high quality and well researched videos.
@SmallGuyonTop 25 күн бұрын
I rarely upvote a fitness video. This is an important video and I recommend it. Thank you.
@TheMovementSystem 25 күн бұрын
Much appreciated!
@EliteSimba23 Ай бұрын
You help so much! Appreciate you and all the great info. You are my go to source for strength training, as it relates to running/ triathlons
@davidjanbaz7728 Ай бұрын
Very good : I will try the 30 sec holds for my Achilles distal attachment pain: vit C and collagen have helped to relieve it, but it hasn't completely gone away. The bolistic 2 second holds seem perfect for sprinters and Cal Deitz triphasic training incorporates iso and eccentrics into his training for athletes. My High school football team used the Exergeni circuit at the start of practice: 10 sec iso hold with a slow resisted rep : only 1 rep per exercise for strength in season. Our record was 28 - 2 with teams that were the smallest in the league: we had speed at all positions. This was in 1971 : they have been updated, and you can still get them today.
@ZB51_ Ай бұрын
If you remember, could you come back and update on whether or not adding the holds in your routine helps with your pain?
@defining.vitality 12 күн бұрын
Great video, very accurate information. I have been using isometrics for 15 years. Im 49 now. I show how I do them on my channel for fitness for busy men
@hankhoover8666 Ай бұрын
I've been doing a lot of work with kettlebell ballistic exercises over the past decade. I've found that muscle contractions that developed the most muscle fell within the 7-20 sec contraction range; although it's important to note that this is timed over a period of 5-10 reps, the total working set time totals no more than 20 seconds at the high end and 5-7 sec at the low end. None of my sessions last over 30 mins. High rep snatches for example have a high carryover to running, sprinting, jumping and steady state cardio exercises such as hiking, grappling/wrestling, rowing, punching..etc. This information continues to support short duration, high tension contractions. Pavel Tsatsouline has also done a lot of research on this topic, his protocols were the inspiration for this type of training. I got notifications for your videos on.
@eddiehauser6661 Ай бұрын
Isometric work is great, it's something I've implemented into my programs throughout the years, but hopefully people don't get the wrong idea here and think they can train for 72 seconds twice a week and get great results. I know we are always looking for an easy hack, but there's just no type of training out there that's gonna get you really strong or fast or explosive, etc, in that short of time frame. I also would not suggest training ONLY isometrics. Completely cutting out eccentric and concentric work is missing out on great results.
@davidmanning7912 10 күн бұрын
Good exposition, thanks
@sidrens5292 Ай бұрын
It’s really effective - I have used it for years to train racing drivers! However, it must be noted you only improve strength and muscle cell recruitment in the ROM/joint angle you perform exercise.
@SP3XTRO Ай бұрын
Within about 20 degree range for strength, improved strength can also come from increased neural drive
@sidrens5292 Ай бұрын
@@SP3XTRO sorry what do you mean buddy?
@winstar149 Ай бұрын
@@sidrens5292I'm pretty sure they mean the strength obtained from an isometric hold carries over to a joint angle +- 10 degrees from where the hold was trained to total 20 degrees
@nokieng6502 Ай бұрын
@@sidrens5292he is referring to the idea of irradiation. This is where increases radiate 15 to 20° from the initial angle. I think that’s pretty well-known in the isometric community.
@sidrens5292 Ай бұрын
@@nokieng6502 absolutely, however this is a very small ROM and within the boundaries of local fibre recruitment under isometric contraction.
@a.meeeezy9576 Ай бұрын
Awesome information, thank you
@AdrianMousavi-cm8pv Ай бұрын
Awesome information, thank you🌸
@THEANPHROPY Ай бұрын
Thank you for the upload Brother! I have now watched most of the video & find it to be most informative yet still do not know the duration of time in weeks the athlete ran that cycle. Was it a taper? if so probably 1 - 2 weeks. Was it to attain max output? if so would of been at least a two year programme with myriad exercise regime changes to culminate in the max output cycle. So Brother: what was it??? Peace & Love!!!
@TheMovementSystem Ай бұрын
I believe it was an 8 week training cycle but I’m not certain.
@THEANPHROPY Ай бұрын
This is typical strength to endurance training percentiles.
@gothops2632 Ай бұрын
Thanks, Matt. With the 3 x 3 4sec maximum isometrics, how much rest are you taking between each rep and between each set?
@AlbionSupreme Ай бұрын
"fairly short rest between sets"
@gothops2632 29 күн бұрын
@AlbionSupreme So how long is "fairly short"?
@AlbionSupreme 29 күн бұрын
@@gothops2632 Until you catch your breath again
@shinobi339 27 күн бұрын
thanks for the info!!
@alw-3052 Ай бұрын
Wow! Good info, bro
@zuccamelona Ай бұрын
How many seconds of rest between reps and sets in max force isometrics? Thanks
@TheMovementSystem Ай бұрын
I would recommend about 5 seconds between repetitions (ex: 4 seconds left leg, 5 seconds rest, 4 seconds right leg, 5 seconds rest) repeat 3x. And about 2 minutes between sets.
@CJAlonzo413 Ай бұрын
@@TheMovementSystem this is really interesting! so if someone increases their max force output by 30% like explained in the study does it mean they can jump around 30% higher assuming they have the same body weight?
@THEANPHROPY Ай бұрын
Not watch the video yet but I have a question. How long a duration was that specific cycle of his training periodization window?
@jimmylin9859 Ай бұрын
Great video but would this 72 second workout work for marathon runners? If so how ?
@IdontNeedHandles Ай бұрын
Very interesting, thank you.
@-SimonRiley Ай бұрын
How long should be the rest period in between those 3 sets of 4 seconds?
@georgepnf8596 Ай бұрын
Hi Matt! Great stuff man!! Will this Olympian protocol reduce the muscle hypertrophy of the athlete? Thank you
@TheMovementSystem Ай бұрын
If anything it will increase, just not to the extent of full range of motion lifting
@nokieng6502 Ай бұрын
@@TheMovementSystemyes. The OI will result in strength increase of course , but more hypertrophy.
@TheKardioKing Ай бұрын
This is how I train my track athletes
@leostabauer5930 13 күн бұрын
Which isometric would you recommend for Schilder tendon pain?
@shinobi339 27 күн бұрын
very helpful
@grzagrzic8828 Ай бұрын
Great video But how much REST between sets pls?
@huseyindermis4960 Ай бұрын
What protocol/sets would you recommend for front crawl swimmers? Thank you!
@GeffryASV Ай бұрын
Thanks you. I have a question, can i do other group of tendon while rest in sets? for example, focus on the elbow and the knee while rest in the set of the elbow
@robertvondarth1730 Ай бұрын
I love returning to isometrics Question- I have a very specific sport movement speed goal, I wonder who I can ask about it?
@mikedacosta4960 Ай бұрын
Can you use this for contrast training (ie: an end range iso hold for a punch for 4 seconds and then perform 3-5 full power punches? Or will this cause too much fatigue for the subsequent reps?)
@surYa9563. 17 күн бұрын
Does this increase muscle size
@chrischanderyamat2992 12 күн бұрын
Nope it just enhance the muscle recruitment on a specific position that you working out but it can skyrocketed your strength/power if you do it consistently
@KingSlayersYT Ай бұрын
Is it good for badminton if yes wich type?
@carlost9454 Ай бұрын
What is the difference between sets and repetition in this case?
@Swoledier Ай бұрын
Sir what will happen if I only do isometrics on training and play sports?
@Chance-ry1hq 27 күн бұрын
Oh boy. You mean all I have do is work out for 72 seconds! That’s fantastic!!! I bet you have a magic pill I can take that will make me healthy as can be even though all I eat is fast food!!! Wooo Hooo!!!
@danhle1032 Ай бұрын
How much time in between a rep for ballistic or max force isos
@jvm-tv 24 күн бұрын
Steve Maxwell does this by using resistance bands while he's traveling.
@ChessNewbie_ Ай бұрын
If I follow your advice for ten years, will I also look like a dude who went to the gym for two months?
@nokieng6502 Ай бұрын
No, you might have to trim your beard a tad😂😂😂
@nazarsoni7984Shoriniyu Ай бұрын
Good well
@yashverma7025 Ай бұрын
But to get to that elite level they train hard and more.
@user-jf9fd8pc6n 28 күн бұрын
30-40% increase in max force output lmao. Not saying anything, just restating the numbers mentioned in the vid
@merlin5420 Ай бұрын
Bruce Lee …Nuff Sed!!
@geri7756 27 күн бұрын
Nice we can skip the 20hours workout weekly and just do 1min instead to be the best of the bests 😂
@FormlessJKD17 Ай бұрын
Elite athletes??? Nah...military special forces are above athletes and they train everyday. Shaolin is even above them.
@terrenceduarte5348 Ай бұрын
Hmmmm..
@tricia3114 Ай бұрын
Agreed. Sports training is easier than training for life. Don’t forget the manual labor guys, everyday is a workout day.
@tijgertjekonijnwordopgegeten 27 күн бұрын
Military special forces are not fitter than elite athletes.
@tricia3114 27 күн бұрын
@@tijgertjekonijnwordopgegeten based on?.. show me a basketball player that can finish a marine training workout.
@sigmachadtrillioniare6372 26 күн бұрын
They can actually. Military units design their training to break you and CHECK your fitness. To train it u need rest etc. @@tricia3114
@MaikTyson5 17 күн бұрын
But what to do for example with kettlebell snatching?
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