The 1 Exercise Missing From Your Training Program

Hello Friends,

If you struggle to build strength through your lifting program, you are probably missing this one key exercise.

ISOMETRICS

There is no question that isometrics are my favorite method to improve strength in athletes.

Why?

The benefits of isometrics are incredible:

See, the awesome thing about isometrics is their diversity.

You can use them with younger athletes to help them figure out positional awareness in key movements like the squat.

You can also use them with advanced athletes to help develop strength in key joint positions related to athletic development (sprints, jumps).

Here is how I use them with my athletes:

Frequency

2x/week - We will use them on the first day & last day of training. Usually, with our squatting movements to develop lower body strength.

Reps & Sets

This will depend on the level of athlete I am working with.

With younger athletes, this may be 4-5 sets of 1-3 reps, depending on the intensity being prescribed.

For more advanced athletes, we will do a lot of singles above 80% of 1 RM to focus on more quality reps at higher intensities.

Duration

We will vary our timing between 1-10 seconds depending on the goal of the block we are in.

If we are building strength, we usually use timing between 1-5 seconds

If we are working more on developing positional strength, we will spend anywhere from from 3-10s at the bottom position of a movement.

Movements

The beautiful thing is you can use isometrics for all different types of movements.

My favorites include:

- Back Squat

- Front Squat

- Bench Press

These are 3 staple movements we use with isometrics throughout our training block for strength development.

Include isometrics into your program & you will see your strength & mobility improve drastically.

P.S.

I include isometrics in my new 12-Week Athletic Development program.

It includes all aspects needed for you or your athletes to dominate their summer training program.

Including the following:

- 3x/week sprint work

- 3x/week jump work

- 3x/week lifting program

- 3 different conditioning options

You can purchase below:

Use code MAY16 at checkout for a 10% discount (last day offering).

God Bless you all

Keith Jonathan Ferrara

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