Training Methods

Training Exercise Explanations and Abbreviations

Isometric- No movement takes place

Pliometric- Traditionally known as the negative phase of a movement

Miometric- Traditionally known as the positive phase of a movement.

Plio-Iso-Miometric Method (PIM)- Traditional training. Movement starts with a pliometric (lowering) followed by an isometric as the movement shifts from pliometric and then the isometric is followed by miometric, or the contraction phase. So, in simplistic terms, lower, stop, press. Even though the isometric, or stopping point is neglible in most traditional PIM movements, movement must still stop in one direction before it can start in the opposing direction.

Miometric Method (MIO)- Consists of positive only repetitions. You execute just the shortening phase of the lift. Weight must be paused in one way or another before each rep. Suspended in chains, power rack, floor, bench, or any other immoveable object that allows you to take a rested pause between reps. Take a 2-4 second pause between repetitions to focus on starting strength.

Isometric Method (ISO)- Consists of either pushing a weight into an immoveable object (partner pressing down on the weight or pressing against pins) or holding a weight in a position with no movement. Isometrics involve the least Reactive contribution of any training methods and are generally a neuro-duration method.

Isometric Parametric (IPM)- Starting off with an isometric contraction for a specified amount of time followed by either a miometric contraction or another isometric contraction at a more advantageous joint range.

Oscillatory-Isometric method (OI)- Combines an Isometric contraction with periodic pliometric contractions in a 1/4 to 1/3 range of motion. Ex: hold a weight in an isometric contraction at or near the sticking point or least advantageous leverage position (CJC). Gain maximal tension, then quickly release ALL tension and let the weight freely fall. As quickly as tension is lost you will just as rapidly apply tension again and if the whole series is performed correctly with full relaxation and re-initiation of tension the weight will "bounce" back up with hardly any effort. The focus is to let the reflexive elements lift the weight back up and the quicker one can totally relax and switch from max tension to zero tension the better this process will be.

Force Drop Absorption Method (FDA)- Performed with conventional strength training exercises by achieving complete relaxation and letting the weight free fall. Then as the weight falls a predetermined distance you will switch, as rapidly as possible, from relaxation to peak tension to instantly stabilize and absorb the force. The key is to gain separation. In upper body movements this is the distance between hands and the bar. However, lower body movements like squats require the bar to be held tight against the back with the separation gained between the feet and floor.

Reactive Method (REA)- Like the force drop absorption method but a reactive contraction is added to the "catch" portion. So you will gain separation, catch the falling load by initiating full tension, and then without any hesitation react to that force with a powerful and quick contraction in the other direction. The neuro-magnitude PIM bench press test is an example of this.

Amplitude Drop Absorption Method (ADA)- Drop jumps- Step off a high box and land on the ground and absorb the impact in an athletic stance, squat, or split squat position. Terminate height when the soft and silent landing is no longer achievable. Choose height rather than load to maximize the pliometric contribution.

Reactive Acceleration Method (RA)- Extending preceding ADA work with a reactive contraction (pliometric).

Depth jumps are an example.

Auxometronics method (AMT)- A method using bands or bungee cords to add to the Amplitude drop absorption or Force drop absorption. Upon contact with the ground or catching of weight the band tension is immediately released (by the coaches feet) allowing one to continue with the Pliometric contraction. First find the depth jump height that allows the best jumping height. Next, one would choose band tension that causes a 7-8% decrease in depth jump height with the bands as compared to best depth jump without the bands. Use a 3:1 or 5:2 ratio of AMT reps to normal reps.

Overspeed Pliometric Method (OSP)- A continuation of PIM work but consistent for movements requiring greater neuro-rate contribution (greater speed.) In this method you use an elastic band or a spring apparatus to increase pliometric acceleration and velocity.

Overspeed Miometric Method (OSM)- A pulley system or an elastic apparatus will be used to quickly accelerate the athlete to peak velocity and then sustain this peak velocity for the necessary terminal. As long as the OSM assistance is not too great the neuro-dynamic functions will remain stable enough to allow an advancement of frequency functions.

Reflexive firing isometrics (RFI)- Examples of reflexive firing isometrics are using light weight with short 1/4 range drop and catch movements over 5-10 seconds. Also exercise like hopping back and forth over cones keeping the upper body stationary. Getting in a pushup or squat position on a trampoline and moving the hands and feet as fast as possible or hopping keeping the upper body stationary are other examples. They can also be done manually as a partner applies quick and random pressure to the body during movement.