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the keyword is "combo".. most people who get obsessed with isos start utilizing them entirely, because "regular lifts promote deceleration" and all of that retarded bullshit.
Soviet research, dating back to the sixties of the 20th century, points out that isometric training coming before dynamic work may increase its effectiveness by up to 20%. This is called the "immediate after effect" of isometric training. Use of isometric holding exercises and dynamic repetitions are the way forward. When the reverse sequence of training was tested (dynamic work preceding isometric work), results actually deteriorated. According to Mel Siff's "Supertraining", the after effect occurs immediately after the preliminary isometric tension. Strength continues to increase and peaks between the 10th to 20th minute.
<a href="http://www.youtube.com/watch?v=q4jO21-a2W0" target="_blank">http://www.youtube.com/watch?v=q4jO21-a2W0</a>
eek, there's a time and place for that stuff, but every session? sounds like a great way to screw yourself up.. depth jumps themselves are risky, but after heavy lifting -> very risky, if the muscles are fatigued at all, you can greatly increase the risk of injury to the joint surface & tendons.. if someone is going to depth jump/bound after lifting, they better have a ton of experience and be in excellent shape/100% healthy/well versed in those exercises.
Thats a dead end road youre looking at going down man, trying to target tendons specifically with isos instead of training movements/muscles is a terrible idea and it never works out for anyone. If youre getting stronger, training explosively, jumping, sprinting/doing reactive/plyo work, all that will take care of itself. Trying to isolate tendons, especially with isos is not a good idea, it may sound good in theory, but in the real world, it just doesnt pan out.
Plyometric Vs.Isometric Training Influences on Tendon Properties and Muscle Output.
Abstract.
The purpose of this study was to concurrently determine the effect that plyometric and isometric training has on tendon stiffness (K) and muscle output characteristics to compare any subsequent changes. Thirteen men trained the lower limbs either plyometrically or isometrically 2-3 times a week for a 6-week period. Medial gastrocnemius tendon stiffness was measured in vivo using ultrasonography during ramped isometric contractions before and after training. Mechanical output variables were measured using a force plate during concentric and isometric efforts. Significant (p < 0.05) training-induced increases in tendon K were seen for the plyometric (29.4%; 49.0 < 10.8 to 63.4 < 9.2 N[middle dot]mm-1) and isometric groups (61.6%; 43.9 < 2.5 to 71.0 < 7.4 N[middle dot]mm-1). Statistically similar increases in rate of force development and jump height were also seen for both training groups, with increases of 18.9 and 58.6% for the plyometric group and 16.7 and 64.3% for the isometric group, respectively. Jump height was found to be significantly correlated with tendon stiffness, such that stiffness could explain 21% of the variance in jump height. Plyometric training has been shown to place large stresses on the body, which can lead to a potential for injury, whereas explosive isometric training has been shown here to provide similar benefits to that of plyometric training with respect to the measured variables, but with reduced impact forces, and would therefore provide a useful adjunct for athletic training programs within a 6-week time frame.
(C) 2007 National Strength and Conditioning Association
isos? why isos?
reactive work.. rebounds (plyos/hops/bounds etc), jumps, sprints.
