Strength training has evolved significantly over the years, yet some of the most effective methods have been left behind in favour of modern trends.
These forgotten training techniques, once employed by legendary strongmen and elite athletes, can unlock new levels of strength and resilience. Backed by science, the following three training methods will challenge your body in ways conventional weightlifting cannot, leading to superior strength gains.
1. Overcoming Isometrics
What are Overcoming Isometrics?
Overcoming isometrics involves exerting maximal force against an immovable object. Unlike traditional isometric exercises where you hold a static position, overcoming isometrics requires pushing or pulling with maximal intent against a fixed surface, such as pressing a barbell into safety pins in a squat rack.
How It Increases Strength
Research has shown that overcoming isometrics leads to greater motor unit recruitment, improving neural drive and overall force production (Lum & Barbosa, 2019). This type of training enhances intramuscular coordination, allowing more muscle fibres to fire simultaneously, which is critical for strength development.
Implementation
- Squat Isometric Holds: Set up a barbell at a fixed height in a squat rack and drive upwards with maximum force for 6-10 seconds.
- Bench Press Isometric Holds: Push against an immovable barbell at sticking points to build strength in specific ranges of motion.
- Deadlift Isometric Holds: Pull against a fixed barbell at mid-shin to develop explosive pulling power. Studies suggest that performing overcoming isometrics before dynamic movements can lead to greater strength expression in subsequent lifts (Ribeiro et al., 2021).
2. Yielding Isometrics
What are Yielding Isometrics?
Yielding isometrics involve maintaining a static position under load, forcing muscles to resist gravity for extended periods. Unlike overcoming isometrics, which focus on force production, yielding isometrics enhance time under tension, increasing muscular endurance and hypertrophy.
How It Increases Strength
Yielding isometrics cause significant metabolic stress and improve tendon stiffness, which is essential for force transfer during explosive lifts (Schoenfeld et al., 2015). Additionally, they strengthen the stabilising muscles, reducing injury risk and enhancing overall performance.
Implementation
- Wall Sits: Hold a squat position against a wall for 30-60 seconds to build quadriceps and glute endurance.
- Paused Bench Press: Pause for 3-5 seconds at the bottom of the bench press to eliminate the stretch reflex and force muscles to work harder.
- Paused Deadlifts: Hold the bar just off the ground for several seconds to develop posterior chain strength. A study by Tufano et al. (2019) found that athletes incorporating yielding isometrics experienced improved eccentric control, leading to greater overall lifting efficiency.
3. Contrast Training
What is Contrast Training?
Contrast training involves alternating between heavy resistance exercises and explosive movements that mimic the same pattern. This method capitalises on post-activation potentiation (PAP), a physiological effect where muscles generate more force after being primed with heavy resistance.
How It Increases Strength
Research indicates that contrast training enhances neuromuscular efficiency, leading to greater power output and faster rate of force development (Cormie et al., 2011). The activation of high-threshold motor units during the heavy lift makes the subsequent explosive movement more effective.
Implementation
- Back Squat + Jump Squat: Perform a heavy set of squats (3-5 reps at 85-90% 1RM), then immediately perform bodyweight jump squats for maximum height.
- Bench Press + Plyometric Push-Ups: After a heavy bench press, transition to explosive plyometric push-ups to enhance pressing power.
- Deadlift + Broad Jump: Combine heavy deadlifts with broad jumps to improve posterior chain explosiveness. Studies show that contrast training significantly improves both maximal strength and power in trained individuals (Seitz & Haff, 2016).
Conclusion
Incorporating these forgotten training methods into your routine can provide a fresh stimulus for strength gains. Overcoming isometrics enhance neural drive and motor unit recruitment, yielding isometrics build endurance and tendon integrity, and contrast training maximises neuromuscular efficiency for explosive power. By integrating these techniques, you can break through strength plateaus and achieve superior results.
Key Takeaways
References
- Cormie, P., McGuigan, M. R. & Newton, R. U. (2011). ‘Developing maximal neuromuscular power: Part 1 – Biological basis of maximal power production’, Sports Medicine, 41(1), pp. 17-38.
- Lum, D. & Barbosa, T. M. (2019). ‘Brief review: Effects of isometric strength training on strength and dynamic performance’, International Journal of Sports Medicine, 40(6), pp. 363-375.
- Ribeiro, J. et al. (2021). ‘Effects of isometric strength training on neuromuscular function’, Journal of Strength and Conditioning Research, 35(4), pp. 1027-1034.
- Schoenfeld, B. J. et al. (2015). ‘Mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 29(11), pp. 2857-2872.
- Seitz, L. B. & Haff, G. G. (2016). ‘Factors modulating post-activation potentiation of jump, sprint, throw, and upper-body ballistic performances: A systematic review with meta-analysis’, Sports Medicine, 46(2), pp. 231-240.
- Tufano, J. J., Conlon, J. A. & Nimphius, S. (2019). ‘Effect of isometric training on eccentric strength and control’, European Journal of Applied Physiology, 119(3), pp. 517-526.
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