Many of the athletes use bodybuilding to develop their physical qualities and improve their performance in other sports. This is the case, for example, for soccer and rugby players, combat sports enthusiasts and sprinters. If you are in this situation, then you absolutely must join the stato-dynamic method in your training to become more explosive. Here's why.
What is stato-dynamic training?
Stato-dynamic training has its place in the physical preparation from beginners to more experienced athletes.
But what is it all about?
The stato-dynamic method consists in doing exercises that combine two phases in the same movement: a first phase and a second phase. static phase and a dynamic phase.
In technical jargon, the static part corresponds to a isometric contraction. The dynamic phase occurs during the concentric contraction.
Before going any further, a quick reminder of the different types of muscle contraction. There are four of them:
- Isometric contraction ;
- Concentric contraction ;
- Eccentric contraction ;
- The plyometric contraction.
To find out more about this subject, I invite you to discover this article on the different types of contraction in bodybuilding.
Returning to the stato-dynamic method, this involves blocking the concentric phase of a repetition for 5 seconds, then finishing with a explosive phase.
Why use stato-dynamics in bodybuilding?
If you are currently in muscle gainstato-dynamic training will bring you very few benefits.
In fact, the aim of this method is not to promote hypertrophybut of gain in explosiveness and tone.
This approach requires muscle fibres so that you can perform faster, more powerful movements. Perform this type of explosive exercise for a few weeks to see the first results.
Would you like to follow a bodybuilding program to reach your goals?
Let's take a look at some examples of exercises adapted to this training technique.
3 Examples of stato-dynamic exercises for your bodybuilding program
If you want to include stato-dynamics in your bodybuilding training, you should opt for basic exercises with free weights. This type of exercise is more conducive to explosive movements.
Bench press
The bench press is an excellent exercise for building upper-body muscle, especially pectoral muscles.
In stato-dynamics, the first part of the movement is identical to that of a classic bench press. Lying on a bench in the starting position, you lower the bar in a controlled manner to your chest.
Next, push up to raise the bar, then hold a static position for a few seconds in the middle of the movement. Finish your repetition with an explosive push.
The squat
Lower body with the squatan ideal movement for working on your explosive thighs.
As with the bench press, lower the bar completely, holding it over the trapezius and contracting the abdominal muscles. Begin the ascent phase, then stop in the middle and hold for 5 seconds.
Finally, explode dynamically to finish your repetition. You can simply finish on tiptoe, or even add a jump with a light load.
For prevent injuryHowever, be sure to take it step by step.
Pull-ups
In the gym, in a street workout area or at home, you can finally use the stato-dynamic method to make pulls body weight.
The task is to lock the position in the ascent phase, when your arms and forearms form a 90-degree angle. After a few moments, pull up as quickly as possible.
How can you include stato-dynamic training in your program?
The stato-dynamic method can be implemented a few weeks before the start of a sporting event.
As with all strength training, it involves following a specific training program. warming up (muscles, joints, etc.).
As far as weights are concerned, it is generally recommended to use a moderate loadYou should use a load between 50 % and 70 % of your 1RM. If you're pushing 100 kilos in the bench press, opt for a load between 50 and 70 kilos.
So that your sequence is effective, 5 sets of 6 repetitions should suffice (with a 2-minute rest between sets). Be careful not to exceed this number of repetitions, or you risk injury.
Conclusion
Statodynamic training is ideal for develop explosive strength and improve overall fitness. If you practice a physical activity other than bodybuilding, it should help you perform better. On the other hand, this approach is not recommended if your aim is to gain weight. muscle volume.
