The 72 Second Olympian Workout



This video highlights an exciting new wave of research on isometric training methods for athletic performance.






This video highlights an xciting new wave of research on isometric training me


The video discusses the effectiveness of isometric training and introduces a specific workout used by an Olympian, highlighting its benefits and how it compares to other forms of strength training. Here are the key points:



  1. Types of Training:
  2. Traditional Strength Training: Involves lifting weights through a full range of motion, popularized by bodybuilders and powerlifters.
  3. Plyometric Training: Involves rapid stretching and shortening actions to improve jump height, rate of force development, and sprint speed.
  4. Isometric Training: Involves static muscle contractions without joint movement, used historically in martial arts and popularized in the mid-1900s by athletes and bodybuilders.
  5. Historical Context:
  6. Bob Hoffman's Big Five Isometric Workout: Consisted of five exercises held for 12 seconds each (overhead press, bench press, deadlift, squat, pull-up).
  7. Bruce Lee's Expanded Isometric Routine: Included eight exercises held for 12 seconds each, targeting various muscle groups.
  8. 72-Second Olympian Workout:
  9. Developed by Strength Coach Alex Nera: Involves three sets of three repetitions of 4-second knee isometric pushes, performed twice a week.
  10. Results: Improved maximum force output by 30-40%, reduced ground contact time during running, and enhanced stride length, stride frequency, and running economy.
  11. Modern Application of Isometric Training:
  12. Ballistic Isometrics: Very short, rapid contractions (0.5 to 2 seconds) for improving speed and power.
  13. Max Force Isometrics: 3-4 second holds, beneficial for overall strength and improving running mechanics.
  14. Long Duration Isometrics: 20-45 second holds, useful for tendon remodeling and managing tendon pain.
  15. Integrating Isometric Training:
  16. Supplementing Traditional Workouts: Replace or add sets of isometric exercises to traditional strength routines.
  17. Alternative Training Days: Perform isometric workouts on days between traditional training sessions to avoid fatigue and maximize benefits.



The video concludes by encouraging viewers to experiment with different types of isometric training based on their goals and to integrate it into their fitness routines for improved performance and injury prevention.thods for athletic performance. This video highlights an exciting new wave of research on isometric training methods for athletic performance.