Been there! This is Mark. I've gotten to work with some amazing coaches over the years who pointed out MAJOR weaknesses even when I was feeling strong. Complete training programs definitely require quite a bit of testing and diagnosis time.
I thought I had a good core routine going, but with this covid thing I thought I'd buy some extra motivation. After a few days of the 60 day program, I've got about 20 small muscles telling me I was missing a lot. So stoked I started it, Mark!
Absolutely! We love great questions! Iso holds are a really reliable way of measuring force development and measuring overall strength but they are pretty under-utilized. For most traditional concentric exercises, "cheating" is easy because momentum can help you get through your sticking points and that often bypasses the need for stabilizer muscles which are crucial for proper movement patterns and developing power in wide ranges of shoulder positions. With an isometric hold for time you can't throw the weight through your sticking points or weaker positions. You can either hold that position with that weight for 60 seconds or you can't. Since force is a component of power, increasing your strength will lead to more power. To hit harder over the long haul you have to Strengthen the muscles that support your shoulders AND make sure the stabilizers are put under enough pressure to develop. Of course, you should incorporate iso metric holds in various positions with a range of other exercises for a complete program but we hope this gives you some new ideas. Just as a side note, isometric holds can be really useful in keeping strength up during times of injury because you can find a lot of positions that won't aggrevate certain muscles or joints. Do you have any favorite shoulder exercises you like to use?
@@betteratbeachvolleyball thanks for the answer, my opinion was that iso holds first priority is to strengthen the joints, prevent injuries and what-not, but i thought pure explosiveness from hitting the ball harder comes from speed+high load. If you would ONLY do iso holds, i dont think there would be a significant change in power output for spiking the ball (unless for beginners), but there will be a bigger difference for shoulder muscle endurance and hypertrophy, i would like to get your thoughts on this
@@sitakii Couldn't agree more with you based on my education. I DO think that increased strength will definitely lead to harder hits over the long term though. That being said. These exercises are not comprehensive... most of our videos aren't. Most of what we post is just a tiny piece of the puzzle for this one, we wanted to give people some ideas for exercises that will support power growth. So it can definitely be semantically argued but I (this is Mark) think the base for power allows for power to develop safely. There are definitely exercises and rep/set schemes which have a main focus on power and less focus on the other components. So don't change the way you're thinking, you can just add these to a power regimen to support the base and keep you injury and hitting harder longer. Do you have any "go to" strict power exercises you like? I think you can easily convert the ones in this video to power by doing the drop and catch method. Do you know that style?
@@betteratbeachvolleyballThanks for the answer. My favourite go to excercise for power only would be bench press/shoulder press with bands, onehand kettlebell shoulder press etc. I think what you mean by the "drop and catch" method is eccentric contraction method? Correct me if i am wrong. I have heard about it, but i haven't seen much of these excericse variations, because they are pretty complicated (to do and find them). But i do know that eccentric contraction produces the highest amount of force (isometric being 2nd and concentric 3rd). That being said, i am interested in those type of excercises, would be surprised if there is a way to do them using bands/ your own bodyweight (if i understood it correctly in the first place)
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Love the video. I have big delts, but my shoulders are actually weak. Thank you for the tips.
Been there! This is Mark. I've gotten to work with some amazing coaches over the years who pointed out MAJOR weaknesses even when I was feeling strong. Complete training programs definitely require quite a bit of testing and diagnosis time.
The I-hold is a LOT more challenging than I thought it would be! But I can see a difference with all the exercises from the program already!
I's Y's and T's are such a pain but SOOOOO important for range of motion and shoulder health
I thought I had a good core routine going, but with this covid thing I thought I'd buy some extra motivation. After a few days of the 60 day program, I've got about 20 small muscles telling me I was missing a lot. So stoked I started it, Mark!
That's awesome! Keep at it!
Good stuff
Thanks Joscha!! We see you training on social media. Keep it up!!! And bring it back to hermosa when all this is over!
@@betteratbeachvolleyball Thank you :) I'll keep at it
How long should you do the 90 degree holds for?
🔥🔥🔥
Thanks Kane!
can you elaborate how does shoulder iso holds increase spiking power?
Absolutely! We love great questions! Iso holds are a really reliable way of measuring force development and measuring overall strength but they are pretty under-utilized. For most traditional concentric exercises, "cheating" is easy because momentum can help you get through your sticking points and that often bypasses the need for stabilizer muscles which are crucial for proper movement patterns and developing power in wide ranges of shoulder positions. With an isometric hold for time you can't throw the weight through your sticking points or weaker positions. You can either hold that position with that weight for 60 seconds or you can't. Since force is a component of power, increasing your strength will lead to more power. To hit harder over the long haul you have to Strengthen the muscles that support your shoulders AND make sure the stabilizers are put under enough pressure to develop. Of course, you should incorporate iso metric holds in various positions with a range of other exercises for a complete program but we hope this gives you some new ideas. Just as a side note, isometric holds can be really useful in keeping strength up during times of injury because you can find a lot of positions that won't aggrevate certain muscles or joints. Do you have any favorite shoulder exercises you like to use?
@@betteratbeachvolleyball thanks for the answer, my opinion was that iso holds first priority is to strengthen the joints, prevent injuries and what-not, but i thought pure explosiveness from hitting the ball harder comes from speed+high load. If you would ONLY do iso holds, i dont think there would be a significant change in power output for spiking the ball (unless for beginners), but there will be a bigger difference for shoulder muscle endurance and hypertrophy, i would like to get your thoughts on this
@@sitakii Couldn't agree more with you based on my education. I DO think that increased strength will definitely lead to harder hits over the long term though. That being said. These exercises are not comprehensive... most of our videos aren't. Most of what we post is just a tiny piece of the puzzle for this one, we wanted to give people some ideas for exercises that will support power growth. So it can definitely be semantically argued but I (this is Mark) think the base for power allows for power to develop safely. There are definitely exercises and rep/set schemes which have a main focus on power and less focus on the other components. So don't change the way you're thinking, you can just add these to a power regimen to support the base and keep you injury and hitting harder longer. Do you have any "go to" strict power exercises you like? I think you can easily convert the ones in this video to power by doing the drop and catch method. Do you know that style?
@@betteratbeachvolleyballThanks for the answer. My favourite go to excercise for power only would be bench press/shoulder press with bands, onehand kettlebell shoulder press etc.
I think what you mean by the "drop and catch" method is eccentric contraction method? Correct me if i am wrong. I have heard about it, but i haven't seen much of these excericse variations, because they are pretty complicated (to do and find them). But i do know that eccentric contraction produces the highest amount of force (isometric being 2nd and concentric 3rd).
That being said, i am interested in those type of excercises, would be surprised if there is a way to do them using bands/ your own bodyweight (if i understood it correctly in the first place)
Solid deltoid exercises.
Thanks! Do you have any favorites that aren't in this video?