( Read more about eccentric isometrics in a two-part series here.) That’s because you’ll want to re-train and re-educate your nervous system how to move properly which means more practice.

Rather than using isolated splits I typically recommend full body workouts (or at least upper/lower split) that target all major muscle groups while emphasizing the 7 key human movement patterns.īy placing your focus on mastering these 7 movement patterns not only will the lifter become incredibly strong, conditioned, and muscular from head to toe, but he or she will literally master their body mechanics. Here’s an example of what a typical full body eccentric isometric training routine would look like: This will have a direct impact on their quality of movement including daily functional tasks (lifting objects, walking, correcting posture) and athletic performance endeavors (sprinting, jumping, throwing, hitting, kicking, cutting, etc.).Eccentric Isometric Barbell Squats: 3 x 4-5 reps.Eccentric Isometric Incline Dumbbell Bench Press: 3 x 5.Eccentric Isometric Incline Dumbbell Rows with Eyes Closed: 3 x 5-7.(Perform all rounds of each of the above exercises then move onto the following circuit)

Free isometric workout programs