Isometric Power 5 (Marcus Blackwood)

Science Behind the Plan:

"Isometric training develops strength at specific joint angles and improves tendon strength," says Marcus. This specialized plan focuses on developing maximal strength through static holds at different joint angles. The program implements progressive duration holds and strategic positioning to continuously challenge the muscles without dynamic movement.

6-Week Program:

Week 1-2: Isometric Foundation

Day 1: gehkm (legs, chest, shoulders, back, arms) - Full body focus
15-second holds × 4 sets per position (3 positions per exercise)
60 sec rest between sets
Day 2: gehkm (legs, chest, shoulders, back, arms) - Full body focus
15-second holds × 4 sets per position (3 positions per exercise)
60 sec rest between sets
Day 3: qnuva! (quads, hamstrings, glutes, calves, abs, overall) - Dynamic recovery
10 reps × 3 sets per exercise
Total volume per week: =570 reps equivalent (isometric holds counted as equivalent to repetitions)

Week 3-4: Isometric Development

Day 1: gehkm (legs, chest, shoulders, back, arms) - Full body focus
20-second holds × 5 sets per position (3 positions per exercise)
90 sec rest between sets
Day 2: gehkm (legs, chest, shoulders, back, arms) - Full body focus
20-second holds × 5 sets per position (3 positions per exercise)
90 sec rest between sets
Day 3: qnuva! (quads, hamstrings, glutes, calves, abs, overall) - Dynamic recovery
12 reps × 3 sets per exercise
Total volume per week: =636 reps equivalent

Week 5-6: Isometric Mastery

Day 1: gehkma (legs, chest, shoulders, back, arms, abs) - Full body focus
30-second holds × 5 sets per position (3 positions per exercise)
2 min rest between sets
Day 2: gehkma (legs, chest, shoulders, back, arms, abs) - Full body focus
30-second holds × 5 sets per position (3 positions per exercise)
2 min rest between sets
Day 3: qnuva! (quads, hamstrings, glutes, calves, abs, overall) - Dynamic recovery
15 reps × 3 sets per exercise
Total volume per week: =690 reps equivalent

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