Okay, I do not have a spotter or, realistically, much room for weights and a bar. Therefore a friend knocked up a platform with two chains attached to a bar with a variable distance for me to use.

I was going to use this thing for isometric deadlifts and squats. Yeah, I know it is not as good as a barbell but it is better than complaining about my lack of a barbell.

Does anyone know how to set a routine like this up? Can I have the chain set in three positions which mark the start, mid and end of a deadlift (for example) and then pull against each of these points for 5 seconds? Would I need to do multiple reps of this?

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Training priority for combat sport is SKILL, CONDITIONING, STRENGTH.
I swear I will smash your face in with a brick if you keep arguing!

log
SCA intro

Hi Steve,

I just made one myself this last weekend. Just the basic tool from NG. One routine I found fun and effective this week was:

Deadlift (low, mid, full) x 5 sec.
Repeat 3 sets (minimal rest is obtained while switching the chain link positions)

1 arm snatch (low, mid, full - each arm) x 5 sec.
Repeat 3 sets (minimal rest is obtained while switching the chain link positions)

For snatches you can attach a 12" dowel with eye bolts perpendicularly seated (so you can comfortably fit the chain and bolt between your middle and ring finger)

Hope this helps a bit ;)

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Resident Madman and Co-Founder of Annual Demolition Day

Great, thanks!

_________________
Training priority for combat sport is SKILL, CONDITIONING, STRENGTH.
I swear I will smash your face in with a brick if you keep arguing!

log
SCA intro

In my iso routine I use more reps(~10-12) and train each bodypart twice a week.This way I got better size gains.

I often will work one link at a time throughout a specific range of motion. This is what I did when working extensively on one arm overhead presses. I would start at the bottom and train each link for one or two max efforts. One day I would start at the bottom, and the next session I would start at the top (to have days where I hit each region fresh).

You may not need to hit so many angles of course. It depends on available time, what else you are doing, etc.

Lastly, I recommend the addition of a strong spring link if possible. It will add a dynamic element to the isometric work. I've found the addition very useful.



More info here:
http://rosstraining.com/blog/2009/02/23 ... tric-tool/

Ross

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