Q:

At CVASPS @Guadango you presented on using isometric and eccentric contractions each set (a friend was there and told me so don’t hold me to it). In other words set 1 iso, set 2 eccentric, etc. Any influences from these pages or studies on that? (pictures from Special Strength Training Manual for coaches) Group using various tempo did best

A:

Combining them in one session rather than Cal’s block segregated approach was more of a concept influence from Pfaff. He once said, “if the program works on the macro, then it should work on the micro.” meaning if you do 4 weeks of each, then you can shrink it down and do 1 week of each. And then I thought, what if i microdose each component within each workout? Could it make sense to perform one set of each within each workout?

I didn’t see how it couldn’t help.  Something is typically better than nothing. On top of that, it’s just extra volume.  Prioritize what’s the most impactful method and put the most stress/intensity on that one and make the other variations supplemental.

Research suggests that if you have a short timeline (6 weeks or less) training to failure is superior.  If you have a longer timeline, submaximal is the way.  When I have guys for only 4-6 weeks, which isn’t uncommon, I will utilize this microdosing method where I’ll do one set isometric, one set eccentric and one set where they perform max reps to failure/near failure. If max strength is the main issue, then we put the focus on max reps, if work capacity is the issue, we usually focus on eccentric and if under-recruitment of motor units is the issue, we will focus on isometric. 

Typical example of submax method

Eccentric Block 1-6 weeks

Isometric Block 1-6 weeks

Rep Max Block 1-6 weeks (Linear rep regression 6,5,4,3,2,1reps) – for strength realization/development

Example Microdosing block 2-6weeks

Set 1: Eccentric (pick weight)

Set 2: Isometric (10% drop)

Set 3: Max reps (10-25reps 10% increase from eccentric)

I hope this helps.