Improving mobility with this strength-focused program: Strength Behind The Block

To quote Keith Jackson, “Whoa nelly”, this block is going to be crazy!

We are hitting 4x8 with a 2/4/1/0 tempo. So do some quick math, we got 8 reps with a 7 seconds per rep - that's 56 seconds. That is a long time to be under tension. But there is more to this story. We are going to add a pause in a contracted position during each rep. That one small detail is going to make a world of difference in how challenging this will feel.

There is a reason behind pausing in a contracted position, besides just being really hard. It will bulletproof end range positions such as the bottom of a split squat, the trop of a row, or the bottom in a goodmorning. Anyone want to increase their mobility? Yep, thought so!

Let's break down isometric contractions. Isometric is a ‘static’ or non-moving based contraction. We have two types of isometrics: yielding or overcoming. Yielding is when we resist in the direction of gravity. Overcoming is resisting away from the direction of gravity.

With mobility we are contracting at an end range in two different directions. This can come in either a shortened or lengthened position. Overcoming isometrics are going into a shortened position, this is the one you feel a significant cramping sensation. Yielding isometrics are going to the lengthened position, this is the one you will feel a stretch. The difference yielding or overcoming contractions can be explained as simply as contracting while lengthening or shortening. 

Why all the hullabaloo on isometric contractions? In part to show how much thought we put into all of our programming. The other thought would be to elucidate that we are constantly working mobility within the program. You’re getting more value without even realizing you are getting it unless we tell you! You will feel the ‘burn’, you will have a great workout, but without even knowing you just did 60 minutes of direct mobility work. You worked on overcoming and yielding isometric contractions throughout the workout that will increase active ROM. That will lead to better mechanics and better function in everyday life. As well as increase strength, build muscle, and burn fat. 

The most important thing from all this is to push yourself out of your comfort zone with these isometric contractions. You can ‘rest’ during a yielding isometric contraction (split squats). Where you will get exposed is trying to recover from that position. You will shoot your hips back, your torso will drop, and you will take all mechanical tension off your quads. Same is true for all isometric work. The idea of mobility or active ROM is that you can contract from that position and you should be able to maintain posture and position. The trick is to control your breath during the lift. 

We always inhale during the eccentric phase and exhale during the concentric phase of a lift. The timing makes all the difference. With that pause in the lengthened or shortened position, your timing will be off. The same rules apply, you just need to be patient with the breath. Don’t let it out during the pause. Wait for the concentric. Stay locked in and controlled when you breathe and keep tension in the targeted muscle group because this will be how you succeed without compensation.