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How to Augment Programming With Targeted Isometric Exercise: Isometrics 101

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  1. Introduction
    Opening Remarks
  2. Why To Consider Targeted Isometric Exercise As An Active Intervention In Athlete Progression vs. A Passive Modality
    Isometric’s New Name: PVMC
Lesson 1 of 11
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Opening Remarks

Jennifer Novak November 5, 2020

Hello, this is Jennifer Novak, owner and sole proprietor with Peak Symmetry Performance Strategies. Here to present for PLAE Academy, Isometrics 101. I know everybody knows what isometric exercises are, but I’m going to give you some specific strategies for how to augment your programming with targeted isometric exercise that is goal-oriented and helps you build better athletes all around. My nickname in the industry, just to tell you a little bit about myself. My nickname has been for many years, The Muscle Detail Shop. I’ve spent 30 plus years in our industry, and I have a wide variety like many of you, background and experiences. I do hold a graduate degree in kinesiology. I am a CSCS with distinction. I serve on two boards for the NSCA, but I have a long history of personal training and being a strength coach and being an adjunct instructor at a local university for exercise science.

What I can tell you about myself is that I’m completely driven by helping people and by finding the best of breed tools with which to help them. I’m dedicated to lifelong learning, but it’s an eclectic style of learning, meaning that I look for maybe seemingly unrelated things or a wide variety of research-based and evidence-led tools so that I can build a system that helps me help athletes the best way I can. I am also dedicated to elevating our industry. That’s why I volunteer on two boards for the NSCA and why I present and why I’m hoping that what I share with you will enable you to have a program that you can have new tools to assist your athletes in being the resilient, great athletes that they deserve to be. Now, the isometrics strategies that we’re going to discuss in this module are going to be low dose strategies for any range of motion asymmetries you see, and that could be based on tightness or could also be based on what you might call looseness or sloppiness in someone’s movement patterns.


We’re going to have mid-dose strategies. This is to reinforce your system or the athlete in front of you once you have corrected any asymmetries. We’re going to talk about a ramped strategy for progressing those changes that you’ve done. I’m going to have the research. I’m going to have all the studies that I’ve used in this at the bottom of the slide so that you have them for reference. Then finally, we’re going to talk about a ballistic strategy for timing. That means how quickly can you get those muscles to engage. There are separate reasons and goals for having these used.

What I can tell you about myself is that I’m completely driven by helping people and by finding the best of breed tools with which to help them. I’m dedicated to lifelong learning, but it’s an eclectic style of learning, meaning that I look for maybe seemingly unrelated things or a wide variety of research-based and evidence-led tools so that I can build a system that helps me help athletes the best way I can. I am also dedicated to elevating our industry. That’s why I volunteer on two boards for the NSCA and why I present and why I’m hoping that what I share with you will enable you to have a program that you can have new tools to assist your athletes in being the resilient, great athletes that they deserve to be. Now, the isometrics strategies that we’re going to discuss in this module are going to be low dose strategies for any range of motion asymmetries you see, and that could be based on tightness or could also be based on what you might call looseness or sloppiness in someone’s movement patterns.

We’re going to have mid-dose strategies. This is to reinforce your system or the athlete in front of you once you have corrected any asymmetries. We’re going to talk about a ramped strategy for progressing those changes that you’ve done. I’m going to have the research. I’m going to have all the studies that I’ve used in this at the bottom of the slide so that you have them for reference. Then finally, we’re going to talk about a ballistic strategy for timing. That means how quickly can you get those muscles to engage. There are separate reasons and goals for having these used.

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