Static Contraction training

[nikosg]

I guess this translates directly to FSP's... but im finding this technique of training quite interesting for those of us that still play around with free weights

http://www.bodybuilding.com/fun/sisco6.htm

Anyone gone down this path?

Opinions?

[Joshua Naterman]

Heavy support training is what you're looking at. It works, but only as part of a larger program. By itself it is crap. I've been there and done that, all of Sisco's programs can be put under the same label. Useful when used properly and not good for much of anything by themselves.

This is really not terribly different from Sisco's Power Factor Training book, which again is a very good concept to use within a larger training program. Both involve very heavy loading and partial range of motion. Static contraction is literally at the strongest point in a given lift while PFT is moving in the top 4-6 inches or so, which involves slightly less advantaged position. Both are useful when used properly, and certain lifts are more amenable to one than the other. For example, deadlifts work great with PFT and poorly with SC.

Take it slow, your body can quickly develop strength beyond what your tissue can handle at the moment. I suggest running small SSC of 3-4 weeks at a given weight and using full ROM training the rest of the time, also done SSC style.

[nikosg]

cheers for the response as usual slizz

im not really starting it... i mean it was interesting to read about. But im enjoying my training at the moment.

And yes i am doing SSC at the moment getting my FSP's going just having problems transitioning from frogstand to advanced frogstand :| hopefully it will get there :|

i find normal frogstand quite easy. but i can hardly even hold an advanced maybe ill keep working on the normal version

[Joshua Naterman]

You may want to try slowly straightening your arms from month to month as you do the frogstand, you will naturally end up in the advanced frog eventually. Trying to make a jump straight in is usually not very successful.

[dnj23]

Sisco and Little in PFT failed to realize that bearing large amounts of weight with very short to no ROM may just be a burden on your skeleton and not constitute effective exercise for your muscles.

They were also stubborn with the issue that if you're not improving, you must be overtraining and need more time off. This could be true, but it's most likely a need to just change your routine.

[Joshua Naterman]

Both are valid. I have used heavy partials and heavy support work with enormous success, so I can tell you from my experience as a non-drugged athlete and through training a few guys this way (most people aren't interested in this sort of thing) when appropriate that they work extraordinarily well.

I went from doing mid 300's to 725 in PFT bench press, for example, in something like 4 months. My full ROM bench max went from 310 or so to 385. You can't tell me that the PFT didn't help, because it did. That was the only change I made in my training, and I only did a very small volume of full range pressing work during those few days. I felt like I could punch through punching bags, like Story of Ricky style. My punching power, which was good to start with, became ridiculous.

I did this with a number of exercises and they all saw good improvement. Much better than with SCT, but SCT is a much better maintenance program for high leverage strength.

It is definitely true that if you progress too fast you COULD damage yourself, but the joints are more of a concern than the bones. That's one reason why if PFT is being done you MUST do high rep very light weight work on a more or less daily basis to stimulate joint recovery.

I DID in fact find that the stronger I got the more rest I needed. I wasn't tired or anything, I just saw better improvements when I added in an 8th rest day when I hit around 500 lbs on PFT bench. That number won't mean anything to anyone else, but for me it mattered. Everyone has their own recovery speed, but when you start hitting the weights VERY heavy you will benefit from more rest. Of course, there ARE ways around that to some degree, but the basic concept is solid.

[dnj23]

I went from doing mid 300's to 725 in PFT bench press, for example, in something like 4 months. My full ROM bench max went from 310 or so to 385. You can't tell me that the PFT didn't help, because it did. That was the only change I made in my training, and I only did a very small volume of full range pressing work during those few days.

I'm not doubting you can't make improvement. Anything with progressive resistance and effort should yield some results. But is it optimal and practical? Care to say why you didn't stick with it?

A 25% bench press improvement ain't too shabby, but I wouldn't want to flirt with 725 lbs over my head for it.

[Joshua Naterman]

I didn't stick with it because it was very, very early in my shoulder rehab (not even a year out from initial injury, and I couldn't feel ANYTHING in my left shoulder, so pretty dumb on my part quite honestly) and I started having issues that required me to take almost 6 months off of benching.

I did continue with my front squat and military press for quite a while, I got comfortable with 300 lbs in lockout zone on military and 515 for quarter front squats.

Keep in mind all this was on a smith machine! I progressed too quickly and did not use SSC type cycles to allow for proper connective tissue remodeling, which was a mistake. I am starting to phase this stuff back in on the parts of my training where my body is ready for it, so we'll see what happens.

This sort of thing is a very small but important finishing touch on an athlete's training. By no means is it necessary, but it can make a noticeable difference in actual event performance.

Right now dip support holds with 180 lbs is comfortably difficult, but I haven't done much in the way of any of that because I am not currently set up for it. When school starts again this summer I will get back into a fuller training cycle, but for now it's all basics. Weighted pull ups and OAC, a very small volume of HeSPU (I have lost strength temporarily here due to the extreme lack of work), weighted dips and muscle up transitions, and our core work (body levers, hollow holds, arch hold, side planks etc) I am very consistent with as I work it with the football team 2x per day and sometimes more. It's amazing how far those basics take your strength.