James Colbert on Jay Schroeder

[james colbert]

Ive been asked to join this site and give my input on the topic of strength training in reference to jay schroeder and his work. I do not profess to know it all but am more than willing to share what i do know. so for anyone who has questions or points of contention i am here to openly and peacably discuss the topic as i understand it.

[west58]

James,

Thanks for coming aboard. I always appreciated it when you answered my stupid questions on CF forum.

[speedman]

Hey James welcome to the board! Tell people where you are from and what you do! Did you get my pm on the Charlie Francis board? Talk about long duration ISO's and why you think they are beneficial to athletes. I do realize (and this won’t happen on this forum) some people think that DB and jay are closely related. We all know here it’s not even a comparison. Great programs.....different ways. We often talk here about ISO’s helping teach proper position. I know you go further saying they reset the nervous systems limits on the muscles by eccentrically lengthening them allowing them to be resistance to fatigue and more able to handle higher loads and volume correct?
Let’s do this....
Talk about ISO's from a Neuro-physiological stand point then we can get into application of them.....proper form etc. Glad to have you here. This will be fun
Dan Fichter

[sojunk]

In the little I've seen on his methods, they speak of multiple sessions of work, benching 5 times a week, working out several times in a day, etc.. What exactly is the protocol for rest, etc.. in the system..
Just wondering.. Thanks..

[RJ24]

Nice to see you aboard, James.

[Mike H.]

Man, this place just keeps getting better and better!

[AlexV]

Well I figure I'd get this thread rolling with some info about the use of extreme isometrics:


1. They rely on high velovity contractions of fast twitch fibers. (Any referneces to support this?)

2. They teach proper position anf improve movement efficiency

3. They keep tissues elongated which helps prevent injury, improve force absorption and work capacity

4. They improve muscular stiffness

5. They improve elasticity

6. Beginners do tons of them

[AlexV]

In addition Isometric contractions have been shown to increase contraction velocity of subsequent dynamic actions

Also we know plyometric actions increase performance of Maximal effort movements (the complex method)

I have a theory, In one of the "Schroeder" programs which was posted on one of the ARP sites he had the following workout structure:

Isometric
Rebound
Primary

Now thinking about this a bit It seems that Jay may have been using the ISO to increase contraction velocity/performance of the following rebound movement. With a heightened rebound exercise we would have created an even greater carryover/improvement (when compared to a rebound action at normal intensity/without the potentiation) into the Primary exercise which used loading parameters similar to the ME/SE method....

Basically it's Iso potentiates Plyo which potentiates ME. The sum being greater than solely using Plyo to potentiate ME

Any thoughts?

[west58]

101,

What I don't understand is how long contractions with ISO's changes the physiological rules, or at least how we understand them today. DB (and others) fundamentals state anything over 9 seconds is a an-2 and any contraction or constant stimulation over 40 to 50 seconds gets into the aerobic realm. This seems like one would be encouraging intermediate or slower twitch fiber conversions? Are the long iso's, 5 minute varieties just a preparation to loaded iso's of lesser time? We don't use the EMS in super long contractions because we are trying to develop fast twitch fiber. Or are the long iso's just teaching proper position? I know there is a story about a basketball player out of UT, Kevin Durant, who just went to the pros. His basketball mentor had him do long ISO holds of the basketball over his head for up to an hour and sometimes longer...in order for the body to recognize the proper shooting position. Is this what Schroeder is doing as well?

[AlexV]

Originally Posted by west58

101,

What I don't understand is how long contractions with ISO's changes the physiological rules, or at least how we understand them today. DB (and others) fundamentals state anything over 9 seconds is a an-2 and any contraction or constant stimulation over 40 to 50 seconds gets into the aerobic realm. This seems like one would be encouraging intermediate or slower twitch fiber conversions? Are the long iso's, 5 minute varieties just a preparation to loaded iso's of lesser time? We don't use the EMS in super long contractions because we are trying to develop fast twitch fiber. Or are the long iso's just teaching proper position? I know there is a story about a basketball player out of UT, Kevin Durant, who just went to the pros. His basketball mentor had him do long ISO holds of the basketball over his head for up to an hour and sometimes longer...in order for the body to recognize the proper shooting position. Is this what Schroeder is doing as well?

I think that the belief that the long holds recruit the fast twitch fibers is the key. Plus I also think that they build up mitochondrial density in the Fast twitch fibers. So basically they develop explosiveness and work capacity specific to fast twitch fibers...

My question is does research/science back up the fast twitch claim. I'd love to see some studies (or at least 1 study) supporting the claim about the fast twitch recruitment?