Posted by: Dave (nytino20@aol.com) on Mon Feb 19 15:41:38 2007

> 3 X 5 Reps, Weight training exercises (Squat, Bench, Over Head press, Cleans, Deadlifts) that target the entire kinetic chain will produce the best results 3 times a week. Emphasis correct techinque and tempo, and load as you go along. Read starting strength by Mark Rippetoe. Limit Isolation work, it is a waste of time. Sprint 5 X 5 over 40 yards, 20 and 10 yards on the other days. Sorry Dave, the athletic quickness website is misleading. Anybody who wants high quality input go to www.charliefrancis.com/community

First off it's not isolation work that I speak of. It's isometric work. What makes you think that it is misleading?? Have you tried it and have it not work for you?? Do you know someone firsthand that has tried it?? I will not discredit anybody's beliefs on what is the best for sports training but the facts are scientifically backed up and it's pretty obvious if you actually think about the sports movement and basic physics. You are only as strong as your weakest link. Core work is huge as is legs. The most important muscles in a baseball swing are powerful legs to ground yourself and all of the core muscles (mainly speaking of the rotators of the spine). Of course shoulders are still important as are forearms and wrist strength.

I think we have to define strength here and how it's applied in a sports movement. How hard a ball is hit is obviously determined by how fast the bat is moving at the point of contact or POC. Also the bat weight is factored in as well. To swing a 24 oz bat at 100mph is certainly not going produce the same force as swinging a 34oz bat at the same 100mph. So we are getting to the basic formula of force which is force = mass x acceleration. Most people when thinking of sports think about getting big and "strong" but forget about the importance of how fast these muscles contract. How fast these muscles contract are much more important then how big they are. Sure you can get the best of both worlds and have very bulky arms that you can move with lightning quick Bruce Lee type speed but for the most part that isn't going to happen. Isometrics are scientifically proven to recruit more fast twitch muscle fibers and motor units then any other workout. 3X5 reps is an isotonic exercise that is based on endurance training not explosiveness that you get from isometrics. I am not talking down on any other workout regimen as they are all good in their own sense but to talk down on isometrics and say that one way is the best is just plain foolish. Bruce Lee wasn't lightning quick with punches and kicks from just practicing. He was an "iso-freak". He was HUGE on isometrics.