The 72-Second Workout That Created an Olympian

This video highlights an exciting new wave of research on isometric training methods for athletic performance.

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Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

✅ Let's Connect:

[AlwaysTheHorizon]

Excellent video, this is why im subscribed. I have been doing long iso holds for a while, and they completely repaired my knees after trying everything else. Im a sub-elite mid-distance runner and, after seeing this vid and looking more into it, I'm going to start including max-force iso's. Running high mileage makes maintenance lifting unappealing sometimes, so the more i can streamline the strength component of my training, the better. Thanks again for your high quality and well researched videos.

[hankhoover]

I've been doing a lot of work with kettlebell ballistic exercises over the past decade. I've found that muscle contractions that developed the most muscle fell within the 7-20 sec contraction range; although it's important to note that this is timed over a period of 5-10 reps, the total working set time totals no more than 20 seconds at the high end and 5-7 sec at the low end. None of my sessions last over 30 mins.

High rep snatches for example have a high carryover to running, sprinting, jumping and steady state cardio exercises such as hiking, grappling/wrestling, rowing, punching..etc. This information continues to support short duration, high tension contractions. Pavel Tsatsouline has also done a lot of research on this topic, his protocols were the inspiration for this type of training. I got notifications for your videos on.

[SmallGuyonTop]

I rarely upvote a fitness video. This is an important video and I recommend it. Thank you.

[EliteSimba]

You help so much! Appreciate you and all the great info. You are my go to source for strength training, as it relates to running/ triathlons

[davidjanbaz]

Very good : I will try the 30 sec holds for my Achilles distal attachment pain: vit C and collagen have helped to relieve it, but it hasn't completely gone away.
The bolistic 2 second holds seem perfect for sprinters and Cal Deitz triphasic training incorporates iso and eccentrics into his training for athletes.
My High school football team used the Exergeni circuit at the start of practice: 10 sec iso hold with a slow resisted rep : only 1 rep per exercise for strength in season.
Our record was 28 - 2 with teams that were the smallest in the league: we had speed at all positions.
This was in 1971 : they have been updated, and you can still get them today.

[eddiehauser]

Isometric work is great, it's something I've implemented into my programs throughout the years, but hopefully people don't get the wrong idea here and think they can train for 72 seconds twice a week and get great results. I know we are always looking for an easy hack, but there's just no type of training out there that's gonna get you really strong or fast or explosive, etc, in that short of time frame. I also would not suggest training ONLY isometrics. Completely cutting out eccentric and concentric work is missing out on great results.

[defining.vitality]

Great video, very accurate information. I have been using isometrics for 15 years. Im 49 now. I show how I do them on my channel for fitness for busy men

[harryv]

Train hard. Train right. Train smart.
Eat right. Rest right. Get results.

Keep on rockin'! 🤘🔥🤘

[sidrens]

It’s really effective - I have used it for years to train racing drivers! However, it must be noted you only improve strength and muscle cell recruitment in the ROM/joint angle you perform exercise.

[charlesaldrich]

Do you worry about CNS stress if doing traditional lifts on mon/wen/fri and ballistic iso's on tues/thur. ?

[jimmylin]

Great video but would this 72 second workout work for marathon runners? If so how ?

[zuccamelona]

How many seconds of rest between reps and sets in max force isometrics? Thanks

[THEANPHROPY]

Not watch the video yet but I have a question. How long a duration was that specific cycle of his training periodization window?

[-SimonRiley]

How long should be the rest period in between those 3 sets of 4 seconds?

[cata]

There’s a 3rd isometric static/overcoming and ???

[THEANPHROPY]

Thank you for the upload Brother! I have now watched most of the video & find it to be most informative yet still do not know the duration of time in weeks the athlete ran that cycle. Was it a taper? if so probably 1 - 2 weeks. Was it to attain max output? if so would of been at least a two year programme with myriad exercise regime changes to culminate in the max output cycle. So Brother: what was it???

Peace & Love!!!

[leostabauer]

Which isometric would you recommend for Schilder tendon pain?

[gothops]

Thanks, Matt.
With the 3 x 3 4sec maximum isometrics, how much rest are you taking between each rep and between each set?

[MaikTyson]

But what to do for example with kettlebell snatching?

[grzagrzic]

Great video
But how much REST between sets pls?