Usefullness of isolation exercises when building mass or strength???

[bobtomlinson]

@nap

I can not give you exact %'s because we did not test due to short time to train.

I can however give you weight. We did clean pulls from the hang position using tendo unit.

Power phase (3x5 @80 kg = max watt=2042)
MxS phase(1x4@90kg=1808/1x2@120kg=1811/1x1@130kg=1682)
Main. phase (3x5 @80 kg = max watt=1920)

Just so I’m clear, the “clean pull from the hang position” exercise is basically a “jump shrug” correct? Meaning the exercise begins with the bar at approximately the knee with no catch?

[nap]

@bobtomlinson

Just so I’m clear, the “clean pull from the hang position” exercise is basically a “jump shrug” correct? Meaning the exercise begins with the bar at approximately the knee with no catch?

That is correct.

[bobtomlinson]

@nap

That is correct.

Sorry for the nitpicking, are the arms kept straight or are the arms bending for the purpose of “pulling” the bar to a predetermined height (say the sternum, in essence a clean high-pull from the hang)?

[nap]

@bobtomlinson

Sorry for the nitpicking, are the arms kept straight or are the arms bending for the purpose of “pulling” the bar to a predetermined height (say the sternum, in essence a clean high-pull from the hang)?

Yes they are bending for the sake of pulling.

[nap]

@Charlie_Francis

I always went straight from Max Str to Maintenance.

When you move to main. pkhase do you ramp up speed volume and other qualities?

[nap]

@Charlie_Francis

Max Strength can favourably effect RFD if it is limited in overall exposure/duration/volume. Becuase of the limited time away from speed work in any program I’d set up, I have limited interest in getting far from Max RFD.

With regards to my work with Jarome this summer using the tendo unit, what might I consider about the RFD?

[bobtomlinson]

@nap

I can not give you exact %'s because we did not test due to short time to train.

I can however give you weight. We did clean pulls from the hang position using tendo unit.

Power phase (3x5 @80 kg = max watt=2042)
MxS phase(1x4@90kg=1808/1x2@120kg=1811/1x1@130kg=1682)
Main. phase (3x5 @80 kg = max watt=1920)

With limited information, one thing I might recommend to help increase the efficacy of your maximum strength block is to up the volume a bit (4-7 sets, 1-5 reps, rest periods of ~ 5 minutes). I understand the necessity of managing volume so as not to interfere with specific sport training and/or overtrain, but I’m not sure your athlete is doing enough work in this phase. Keeping total working reps in the 12-20 range/workout may elicit better results.

In addition, and believe me I can’t quite put my finger on exactly why, I’m wondering if the clean pull from the hang lends itself well to training for maximum strength vs speed strength/strength speed/RFD. The answer as to why may be obvious or I may be way off base. I would like to hear other’s thoughts on this.

[nap]

@bobtomlinson

With limited information, one thing I might recommend to help increase the efficacy of your maximum strength block is to up the volume a bit (4-7 sets, 1-5 reps, rest periods of ~ 5 minutes). I understand the necessity of managing volume so as not to interfere with specific sport training and/or overtrain, but I’m not sure your athlete is doing enough work in this phase. Keeping total working reps in the 12-20 range/workout may elicit better results.

In addition, and believe me I can’t quite put my finger on exactly why, I’m wondering if the clean pull from the hang lends itself well to training for maximum strength vs speed strength/strength speed/RFD. The answer as to why may be obvious or I may be way off base. I would like to hear other’s thoughts on this.

That is an excellent point about the use of the clean pull from the hang? I will have to think on that?