TRI-PHASIC MODEL - PHASE 2 (Isometrics)

During our off-season blocks at WSSC, many of our power and strength movements follow a tri-phasic approach. Slow eccentrics block 1, isometrics block 2, concentric/ increased loading block 3.

This model is highly effective for athletes to build their base and maximise different components of their strength, power and speed.

High isometric loading is extremely useful for teaching athletes how to break momentum, prevent the leakage of energy, hold shape and maximise the amortisation (transition) phase in the stretch shorten cycle.

When analysing the stretch reflex when running, jumping and changing direction, there is a large amount of eccentric force that is transferred to project an athlete in a certain direction. The transition between the eccentric (down) to concentric (up) phase is known as the amortisation phase.

By teaching my athletes to rapidly load the eccentric portion and then to break and hold the position prior to exploding up, will allow them to develop a more efficient transition between the two phases.

You can begin this phase by reducing the speed of the eccentric phase prior to holding. As the athlete develops, we begin to increase the speed of the eccentric phase and force the athlete to break more suddenly.

Note, not all athletes must follow this approach. This is just one of the many methods that improve an athletes strength, power, resiliency and speed in the off-season.