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Static-Dynamic
Power gainLevel : Year 12
Endurance / Hypertrophy / Strength / Power
Endurance
2/5
Hypertrophy
2/5
Strength
4/5
Power
5/5
Parameters
- Sets
- 3-4
- Reps
- 5
- Intensity
- 70% 1RM
- Rest
- 3min entre séries
Principle
Integrate a 3-second isometric hold mid-movement to eliminate elastic energy, then finish with maximum explosive acceleration. Load and volume stay identical across all sets.
Benefits
- Maximizes fiber recruitment
- Develops power-strength
- Improves neuromuscular control
Practical Example
Leg Press — 3-4 sets x 5 reps at 70% 1RM. Each rep: controlled descent → 3s pause at 90° → explosive drive up. 3min rest.
Safety Tips
Don't go too heavy as the isometric pause increases difficulty. Breathe during the pause (don't hold your breath).
