New Science? Static Contraction Training.

I thought this was an interesting article. Google static contraction training for workouts, more info, etc. Sounds promising and found many positive testimonials.

"A static contraction is where you hold the weight (whether barbell or your body weight) in the same position for a set amount of time. Sounds easy enough? Read on...


What makes this very interesting is that your static strength is much greater than your normal strength. For example, let’s say that for a bench press you might be able to press 100 lbs for one rep. With a static hold you could do somewhere between 130 and 200 lbs in a for 10-12 seconds. Some have claimed this leads to tremendous strength and size gains. I am not sure I am entirely convinced.

However, I do think static holds are a valuable tool in any fitness plan. You can use this technique in your at home (or at the gym) workouts. You can apply the options below to almost any exercise.  The classic push-up as the example in all three options.



OK, assuming the classic push-up position…

Option 1: Select one point in the range of motion- I would recommend either close to the top, the middle, or about two inches from the ground. Now get into that position and hold it for 10-20 seconds. That’s it. Repeat two or three times if desired. [This is great for folks who can't do a complete push-up]


Option 2: Start at the top of the push-up position. Now lower your body about an inch every three to five seconds. Maintain complete control throughout this one rep. Adjust the speed to make it challenging.


Option 3: This is a modification of options 1 and 2. Instead of one motion down, feel free to move to any point in the range of motion. For example, let’s break the push-up range of motion into four segments- 25%, 50%, 75%, and Full extension. Let me walk you through one possible scenario:

Push up to the the 25% position (about 2 inches from the floor) and spend 5-10 seconds there.

Push-up to a full extension.

Drop back down to 50% position (half way up- fairly self-explanatory) and hold for 5-10 seconds.

Push up to the 75% position and hold for 5-10 seconds.

Drop back down to the 25% position and hold for 15 seconds.

You can modify each body part training in a similar way."