Two Week Isometric Cycle

Week # 7

Week # 8

Friday (Lower Body) Friday (Lower Body)
Primary Compound Isometric Movement

Squat - 1 set each, hold for 8 seconds for 3 reps

Bar at parallel

Bar at midway point

Bar just below lockout

Primary Compound Eccentric Movement

Squat - 1 set each, eccentric portion 8 - 10 seconds for 1 rep

105% PR

110% PR

115% PR

Secondary Compound Isometric Movement

Deadlift - 1 set each, hold for 8 seconds for 3 reps

Bar at parallel

Bar at midway point

Bar just below lockout

Secondary Compound Eccentric Movement

Deadlift - 1 set each, eccentric portion 8 - 10 seconds for 1 rep

105% PR

110% PR

115% PR

Ham/Glute/Lower Back Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Ham/Glute/Lower Back Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Core Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Core Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

 

Sunday (Upper Body) Sunday (Upper Body)
Primary Compound Isometric Movement

Bench Press - 1 set each, hold for 8 seconds for 3 reps

Bar just above chest

Bar at midway point

Bar just below lockout

Primary Compound Eccentric Movement

Bench Press - 1 set each, eccentric portion 8 - 10 seconds for 1 rep

105% PR

110% PR

115% PR

Tricep Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Tricep Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Shoulder Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Shoulder Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Upper Back Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Upper Back Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Trap Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Trap Movement

Slow eccentric w/5 second pause, 3 sets of 2 reps using 80% of 1 rep max

Questions or comments - contact Kevin Jacobs

Notes:

1. You can experiment with the eccentric movement percentages in week two.  Positive results have been documented up to 140% of PR.

2. This cycle is the most CNS intensive.  Keep volume low.  Notice we have an "Off" week scheduled for week #10.