Hold the Power E-Book

Kevin B DiBacco

• Herausgeber: Urban Viking
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2024

Beschreibung

From the BEST SELLING paperback pocket book. Hold the Power is now an eBook. Published by Urban Viking.

PROFESSIONAL ENDORSEMENTS
Isometric strength training is one of the most underrated, and sometimes forgotten, strategies for building strength. Isometric conditioning of the muscles enjoys a great safety profile, generally with minimal risk for injury. Kevin has mastered the science of isometric conditioning, and has put together programs that safely, effectively build quality muscle.
Dr. Val Fiott
ACE-Certified Health Coach and Personal Trainer, Subject Matter Expert for the American Council on Exercise. drval.perfectpersonaltraining.com

I came across this wonderful book by Kevin. Isometric exercise has changed the way I work out, and it has helped me build up muscle without the wear and tear of traditional weight-lifting exercises. "Kevin has explained the exercise programs in simple words, and I would highly recommend this book to anyone who wants to know more about isometric training."
Dr. Fatima Tanveer, MBBS, M.D., ECFMG certified, Internal Medicine. MD Pakistan, Physician and International Medical Research Health, Medical & Lifestyle writer, South Asia.
 

Leseprobe

While every precaution has been taken in the preparation of this book, the publisher assumes no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein.

HOLD THE POWER

First edition. July 10, 2024.

Copyright © 2024 Kevin B DiBacco.

Written by Kevin B DiBacco.

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Table of Contents

Copyright Page

Hold the Power

WHAT EXACTLY IS AN ISOMETRIC HOLD?

TWO TYPES OF ISOMETRICS

HYSOMETRICS

CARDIOVASCULAR AND METABOLIC CONDITIONING

CAN ISOMETRIC HOLDS BE AS GOOD AS WEIGHTS?

BREATHING

BASIC ISOMETRIC HOLD WORKOUT

MACHINES

EQUIPMENT

FAT GRIPZ

SIMPLE RULES

BUILDING MUSCLE

HEAT FACTOR

3 MUSCLE MOVEMENTS ANGLES

EXERCISES

TRAINING FREQUENCY

DO ISOMETRIC HOLDS WORK FOR SPEED SPORTS?

ISOMETRIC HOLDS AND CALORIE BURNING

ISOMETRICS FOR INJURY REHABBING

THE SAFETY FACTOR

THE COST FACTOR

THE LIMP PROGRAM | Light Isometric Movement Program

THE MIND, NERVE, MUSCLE CONNECTION

MIND MUSCLE CONNECTION

NEUROMUSCULAR CONNECTION

ISOMETRIC HOLDS AND THE OVER 60 CROWD

CAN ISOMETRICS ALSO HELP YOUNGER PEOPLE?

ADDING MORE INTENSITY TO ISOMETRIC HOLDS

Isometric Holds in the Eccentric Position:

Isometric Holds in the Concentric Position:

WORKOUTS WHEN YOU HAVE NO TIME

ONE SET OF THREE ANGLE HOLDS, A GREAT BEGINNING WORKOUT

THE MEDICAL USE OF ISOMETRICS

THE SPRINGFIELD COLLEGE FROG ISOMETRIC EXPERIMENT

THE TOTAL BODY ISOMETRIC HOLD WORKOUT FOR THOSE THAT CAN ONLY SIT

HOLD THE POWER

Isometric Hold Training

Kevin B DiBacco

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Copyright © 2023 by Kevin B. DiBacco. All rights reserved.No part of this book may be reproduced in any form without written permission from the publisher or author, except as allowed by U.S. copyright law.

Published by Urban Viking Urban Viking LTD (UK)

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www.urbanviking.tv

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DISCLAIMER

No part of this publication may be reproduced in any form or by any means, including printing, scanning, photocopying, or otherwise, without the prior written permission of the copyright holder. The author has tried to present information that is as correct and concrete as possible. The author is not a medical doctor and does not write in any medical capacity. All medical decisions should be made under the guidance and care of your primary physician. The author will not be held liable for any injury or loss that is incurred to the reader through the application of the information here contained in this book. The author emphasizes that the medical field is fast evolving with newer studies being done continuously, therefore the information in this book is only a researched collaboration of accurate information at the time of writing. With the ever-changing nature of the subjects included, the author hopes that the reader will be able to appreciate the content that has been covered in this book. While all attempts have been made to verify each piece of information provided in this publication, the author assumes no responsibility for any error, omission, or contrary interpretation of the subject present in this book. Please note that any help or advice given hereof is not a substitution for licensed medical advice. The reader accepts responsibility in the use of any information and takes advice given in this book at their own risk. If the reader is under medication supervision or has had complications with health-related risks, consult your primary care physician as soon as possible before taking any advice given in this book.

“The information and advice contained in this book are based upon the research and the personal and professional experiences of the author. They are not intended as a substitute for consulting a healthcare professional. The publisher and author are not responsible for any adverse effects or consequences resulting from the use of the suggestions, preparations, or procedures discussed in this book. All matters pertaining to your physical health should be supervised by a healthcare professional.”

PROFESSIONAL ENDORSEMENTS

WHAT EXACTLY IS AN ISOMETRIC HOLD?

TWO TYPES OF ISOMETRICS

Overcoming Isometrics:

HYSOMETRICS

CARDIOVASCULAR AND METABOLIC CONDITIONING

CAN ISOMETRIC HOLDS BE AS GOOD AS WEIGHTS?

BREATHING

BREATHE ALWAYS BREATHE!

BASIC ISOMETRIC HOLD WORKOUT

MACHINES

EQUIPMENT

FAT GRIPZ

SIMPLE RULES

BUILDING MUSCLE

HEAT FACTOR

3 MUSCLE MOVEMENTS ANGLES

EXERCISES

TRAINING FREQUENCY

DO ISOMETRIC HOLDS WORK FOR SPEED SPORTS?

ISOMETRIC HOLDS AND CALORIE BURNING

ISOMETRICS FOR INJURY REHABBING

THE SAFETY FACTOR

THE COST FACTOR

ISOMETRIC HOLD VERSUS DOING NOTHING

THE LIMP PROGRAM

Light Isometric Movement Program

THE 911 HYSO ‘DAYO’

THE MIND, NERVE, MUSCLE CONNECTION

MIND MUSCLE CONNECTION

NEUROMUSCULAR CONNECTION

ISOMETRIC HOLDS AND THE OVER 60 CROWD

CAN ISOMETRICS ALSO HELP YOUNGER PEOPLE?

ADDING MORE INTENSITY TO ISOMETRIC HOLDS

Isometric Holds in the Eccentric Position:

Isometric Holds in the Concentric Position:

Isometric Holds in the Isometric Position:

WORKOUTS WHEN YOU HAVE NO TIME

ONE SET OF THREE ANGLE HOLDS, A GREAT BEGINNING WORKOUT

THE MEDICAL USE OF ISOMETRICS

THE SPRINGFIELD COLLEGE FROG ISOMETRIC EXPERIMENT

THE TOTAL BODY ISOMETRIC HOLD WORKOUT FOR THOSE THAT CAN ONLY SIT

FOREWORD

PROFESSIONAL ENDORSEMENTS

Isometric strength training is one of the most underrated, and sometimes forgotten, strategies for building strength. Isometric conditioning of the muscles enjoys a great safety profile, generally with minimal risk for injury. Kevin has mastered the science of isometric conditioning and has put together programs that safely and effectively build quality muscle.

Dr. Val Fiott

ACE-Certified Health Coach and Personal Trainer

Subject Matter Expert for the American Council on Exercise

drval.perfectpersonaltraining.com

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I CAME ACROSS THIS wonderful book by Kevin. Isometric exercise has changed the way I work out, and it has helped me build up muscle without the wear and tear of traditional weight-lifting exercises. “Kevin has explained the exercise programs in simple words, and I would highly recommend this book to anyone who wants to know more about isometric training.”

Dr. Fatima Tanveer, MBBS, M.D., ECFMG certified, Internal Medicine. MD Pakistan, Physician and International Medical Research Health, Medical & Lifestyle writer, South Asia.

Thank you to my biggest fans and my motivator, Rachel. A big thanks to my publisher, my cheerleader and my friend Andrea Bibby at Urban Viking Origin Books for believing in my story.

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SO, WHO AM I? I’M A 60 something artist/writer that has lived at least 3 lives. As an athlete, as a filmmaker, and now as an author.

I have been a competitive powerlifter, semi pro baseball player, semi pro Softball player, played football, boxed and even tried tennis. I have been an athlete all my life. I did all that while pursuing my career as a television commercial producer and then professional filmmaker. Into my thirties injuries and surgeries slowed me down. Baseball, softball, football all took a back seat to weight training and powerlifting. For 30 years, I continued in the gym and competed in a few PUSH/ PULL competitions. In was around 1993 when I set an all-time bench press record for myself in the over 30 class, with a bench press of 515.

I moved around for my television career. It was in 2018 after fourteen years off from training, back surgery, brain surgery and double hip surgery made me worry that I may never be in shape again. After spending more than half my life in the gym, the thought of never going back to work out just did not sit well with me. I decided that I would customize a program of Isometrics, resistance bands and dumbbells to see if I could rehab my hips, back, knee and my entire body. I must work muscles now that were severely compromised. Find a way to train injured body parts without re-injuring myself. I knew powerlifting was out. I couldn’t even carry one forty-five-pound plate. Gone are the days of my impressive 515-pound bench press. I did my homework. While home after hip surgery I started reading the package my orthopedic surgeon gave me. All my exercises were Isometric type of physical therapy. I began to think, what if you can get strength back in your hip with Isometrics why not your back, shoulders, arms and chest? I read every book on Isometric training and especially Isometric holds. I still own all the books. There were about a dozen really good books going back to the 1900’s. I trained with conventional weights for so long, I knew all my old exercises could be customized to be isometric movements. I started very slowly. My first goal was to learn how to walk on new hips with a lifelong back problem and nerve damage. It took months. I kept detailed notes, used bands instead of weights, and bought a total gym. I finally started to see progress. I lost 75 pounds from the years of whoopie pies and ice cream. Built a new diet. Eliminated sugar, dairy and started to feel like I had something here. I lost weight, lowered my a1c, blood pressure, heart rate, I was 25 again internally. The result of those years of experiments was my first book ‘Hysometrics’. I had much more to share and one of the most important workout techniques there is, the Isometric Hold or to be more exact the ‘OVERCOMING ISOMETRIC HOLD’. I’m covering that here.

I hope you enjoy it. The fact is that I’m not just a guy that wrote a book about fitness, like thousands do. I authored a book on what I did to recover from severe injury and surgeries. How I was able to get mobile, strong and lose weight at the same time. It’s not just a book, it’s an in-depth journal on what got me back into shape when I thought all was lost. If I can do it with my bionic body, I KNOW you can too! Start slow, be patient and NEVER GIVE UP. You are much stronger than you think. No one is going to come to you if you want a healthy life pain free and normally you must build muscle strength. Muscle strength doesn’t mean that you have to look like an NFL lineman. When I talk about muscle strength, I am talking about functional strength that you use every day. At work, gardening, shopping, etc. We all need muscle strength to live our normal lives. You can build muscle strength at any age from 18 or 80. This is a great start!

Kevin

WHAT EXACTLY IS AN ISOMETRIC HOLD?

EVERYONE has seen an Isometric hold sometime in their life, rehabbing an injury, In the movies or just working out old muscles. Isometric holds have been around for years. The Military and Orthopedic doctors still use them today! They are also a great way to get into shape if you don’t have the time or equipment. In this Book I cover One of the two Isometric HOLD TECHNIQUES, called the ‘OVERCOMING ISOMETRIC HOLD’.

THE LOG CARRY, ALSO known as the log PT (physical training), is a common exercise performed in military training.

The log carry is often included in military training for several reasons:

Functional Fitness: The military aims to develop functional fitness, which means training the body to perform real-world tasks effectively. Carrying heavy loads, such as logs or equipment, is a common requirement in military operations. The log carry helps soldiers build strength and endurance specific to these demands.

Teamwork and Camaraderie: Military training emphasizes teamwork and cohesion among soldiers. The log carry is often performed as a team exercise, where a group of individuals carries a heavy log together. This fosters teamwork, communication, and a sense of camaraderie among the trainees.

Mental Resilience: The log carry can be physically demanding, requiring mental toughness and resilience to push through fatigue and discomfort. By incorporating exercises like the log carry, military training aims to develop mental fortitude, discipline, and the ability to persevere in challenging situations.

The log carry is not strictly classified as an isometric hold exercise. Isometric hold exercises involve static muscle contractions without joint movement, such as holding a plank position. In contrast, the log carry involves dynamic movements as soldiers walk or run while carrying the log. I would call it a ‘yielding isometric exercise’. Similar to holding a bar, sandbag or plate in one position.

Isometric Holds, also known as Isometric Exercise, is a method of resistance training that involves pushing or pulling against an immovable or unyielding object, such as an overloaded bar in a power rack or a locked exercise machine. This is different from yielding isometric exercises, where the weight is held motionless against gravity or the tension of a spring, resistance band or even weight bar.

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