End Range Plyometrics

What a great Roundtable we had on Knee Position and Science.

Here is Travis and Pat discussing end range isometrics:

Transcript

- Why end range isometrics are effective for that, and the answer to that from what I understand, is that typically when you judge isometric exercises, they have a 15 degree carry over from where the isometric is performed, as far as strengthening.

- Up and down.

- Yeah, so it's like, hey, I do this isometric at 75 degrees and I have a 15 degree window outside of that, where I'm still going to see strength changes. However, there seems to be an exception to that for when you perform end range isometrics, it seems to have a much larger carry over and in some joints carries over to 100% of the range of motion for strengthening it. Why that is I have absolutely no idea I just know that that's something that I've read at some point in time that was in a peer reviewed journal article.

- And if you look at Keith, if you look up on Dr. Kieth Baar, B-A-A-R, you'll see a lot more information on that. Keith, he talks about it in 10 million research, I'm exaggerating.

- Yeah, it's a ton of research in that area.

- He's done several, ton of resources, yeah. And it's about 30 seconds is the key it's about the amount of isometric time above 30 seconds is like, there's very little advantages but up to 30 seconds is important, so.

- And I think even six seconds is kind of the floor and 30 seconds is the ceiling operating within that and it doesn't even have to be at a hundred percent maximum voluntary contraction, it can really be like, I think even like 60%. So it's like, it's pretty low hanging fruit and you get a lot of really good adaptive changes that take place with implementation of that stuff for.

- And you can do it multiple times throughout the day 'cause you get six hours before it's completely recovered. So you can do it in the morning, wait six hours, train, you know, before you go to bed, you could potentially, and if you're coming back out of injury, like it's a quick way to like, you know, to get people healed up. So we've used that to get people back off injury and it works really well, and then you'd wanna do some jumping though too, which is why I think Dan's program works really well you do some isometrics or some of the, you know, I started using the flywheel a lot so I'm excited to see what happens with that. But when you do that with the jumping and landing and all that, then you're gonna get Dr.Baar will talk about the matrix would strengthen, not only would the matrix, you know, the collagen, add collagen to the area, it would start to crisscross as far as the fibers, the way the fibers connect and so it would cause it to be way tighter, which is good is what you want, you want a solid, thick, tight tendon or ligament really.