Welcome to "The Balanced Body™- Strength, Speed, and Cardio" on RU-vid! You can find all the latest workouts, nutrition, and training advice for FREE, to get you on your way to a healthy, fit, leaner, more muscular, athletic body as a beginner or athlete.
Learn from Jason Kelly, Exercise Physiologist and Sports Performance Coach for 26 years.
Put the science back into your training to improve your overall fitness and athleticism. This channel is for the unfit and fit population, the beginner to advanced, and athletes.
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I provided education to any and all from the general population, corporate, physical therapists, and athletes. I teach workshops, consult, and train internationally.
Understand what you can do before trying any exercises or methods in the videos.
How often to do these per week? If I have 8 exercises in a workout, would you recommend doing Oscillatory reps for each exercise. For example 4 sets x 8 reps of Squats, 3 sets are standard, last set is Oscillatory.
Hello, thanks for the question. You can do all the exercises, but it depends on why you train. If it is general, you can incorporate the OSCT with every other set. I use OSCT squats as a stimulation before jumping. I also use it in my complex training, where I do four exercises: one 85% strength movement, the OSCT, the dynamic exercise, and then assisted. I like OSCT incorporated into my routine. You can do a strict OSCT routine, but I like the combination because it creates a more significant effect. But you can do it the way you asked. Does that answer your question? Thanks!
@@balancedbodyjk That does answer my question, yes. I think I'd like to do OSCT for 1 set per muscle group 1x/wk. How does that sound at the end of each set? How many reps should I be targeting in general? Thanks for your reply!
I see that you use a lot of different types of bands in your workouts. I really would prefer not to use weights. I like your exercises with isometrics, oscillation, plyometrics and resistance bands. I’m going to get your book. What I would like to know is the names (not necessarily the brands unless you think there’s a particular brand that is better to use than others) of the different types of bands you use? Can I do all the exercises at home, hotel and/or outside?
Hello Donna. How are you? Hope all is well and thanks for your comment. I split my time. I use weights for some exercise but mostly resistance bands. I use them when watching TV and travel with them for all methods of training, from stretching to strength and speed. Yes, you can use resistance bands any place, anywhere, and at any time. I have many videos here, and if there is something you want to know, let me know, and I will do a video on it. The bands I use are called Kylin Bands. I will not use any other band. First, other bands I have used snapped in one month. You would think that one month is new and not worry about it. I snapped and hit me on my cheek. Others lose the resistance quickly or they don't feel right with the resistance. Kylin, last years and are durable and strong and stay elastic. You can get them on Amazon. If you need help with the search let me know.
Did you know the Olympic committee forced him to remove the image of Jesus from his surfboard? If he did not, he would not be allowed to compete and be disqualified if he used it.
Hello, thanks for your comment and for watching the video. I am glad you liked it. I will be posting some more oscillation videos in the next few weeks, so stay tuned! For MMA, it is perfect for developing reflexes, speed, and explosiveness. Do you have long resistance bands?
@@balancedbodyjk Yes I have 3 different kinds of resistance bands. The ones that look like noodles with handles, the bands that are like long strips, and circular thin ones. In several different weights. If you could do a video specifically on drills for MMA I would hugely appreciate that. With or without bands. Whatever you think is most critical.
I Prefer it front. Don't need the safety. But I do recomend it for people who are not so confident with their squat to use them or lifting heavy weight. I have been squatting for more than 30 years. Thanks for your comment.
Thanks for your concern. But I am not a pro. If I were making 10 million and trying to peak strength from 1 rep, safety bars are essential, and I would use them to train pros. But I am not trying to squeeze strength through eccentric failure methods. I do not believe in going more than 3 controlled reps; no need, even if you are a pro. If I had a safety squat rack, sure, I would squat in the rack cage. But I don't have them. The thumbnail is not me, the video is. And if a pro is folding like a pretzel, I'm sorry that is their fault for loading too much weight on the bar or the trainer's fault for not teaching them how to squat properly. There are times I am tired and don't feel I can squat 170kg 3 times, so I don't go there. That is smart. So, your training, my training, and pro training are all different. And the best training is injury-free training and knowing what your body can do. Again, thanks for your comment and concern. Have a great day.
You seem to be saying to do the concentric phase quickly and the eccentric phase (return) slowly, but when you show examples, it looks like both movements are at the same speed. And then there are a lot of words that I cannot keep up with. (Maybe it's that I'm 83 years old and a lot slower than I used to be.)
Hello, thanks for your comment. No worries let me help you figure this out. So in the video, I can see why it is confusing. Sorry about that. I was explaining how your back row exercise can boost your chest press exercise and how your lat pull can boost your shoulder press. If you take 85% of your one rep max for the first exercise and do slow eccentric motion with fast concentric, that will load and boost your chest press concentric motion making it faster and stronger. With the chest press, it can be fast. In general, agonist and antagonist training works great to strengthen and build your functional movement patterns. It does not have to be done in this way. It was just a way to show how strength increases quickly. Slow eccentric is also great for anti aging as it produces more IGF 1 needed for muscle growth. I can explain that more if you like. Does that help? Sorry for the confusion.
I watched it live, it was sick. Can catch the olympics highlights, or if you search Medina vs Igarashi Olympics Round 3 highlights you'll probably get a video.
Annoyingly just searched that and there's no videos yet, so if you have discovery Plus you can see it, if not you may have to wait till they get posted on YT.
Round 3 Olympic surf replay That was 9.90 ride closer to perfection! Brazilians on fire 🔥 two Brazilians in the quarterfinals 🥇✨👀🇧🇷 He is Christian I think He wants symbolize The rapture ⚡️
Hello, you can do these curls 2-3 times a week. Start with two sessions, with a few days of recovery in between. On the third day, you can do a combo of isometric curls and regular curls in a complex training way.
Hey, thanks for the comment. It does not retract automatically. When you lay out the rope in its full length, after your run, when you get back to start, you just clip onto the other side. Since I am on a smaller court, I will only unravel 15m and drag the opposite side backward to train posterior. But you can do it any which way. You can unravel the whole line and make a front sprint, walk back, and run backward. If not, just hook up and sprint when ready. Thanks for the question. I hope the answer helps. If you have any other questions, let me know.
Hello, Thanks for your comment. Yes. It will. Isometric training can improve boxers' power in several ways. These exercises will work with your whole body. And for punching, you can do similar. 1. Increased Rate of Force Development (RFD): Isometric exercises involve maximal muscle contraction without movement. This type of training can improve the speed at which muscles generate force, which is a critical power component. 2. Enhanced Muscle Fiber Recruitment: Isometric contractions activate a higher percentage of muscle fibers compared to concentric or eccentric contractions. This increased muscle fiber recruitment leads to greater force production and power output. 3. Overcoming Sticking Points: Isometric exercises can be performed at specific joint angles that are challenging. For example, punching. This targeted training can help strengthen the weak points, exploding your punch by improving movement efficiency and power generation. You can do this using heavy resistance bands. 4. Improved Neuromuscular Coordination: Isometric training enhances the communication between your nervous system and muscles, leading to better coordination and synchronization of muscle contractions, which is crucial for powerful movements. 5. Increased Tendon Stiffness: Isometric exercises help increase tendon stiffness, which allows for better force transfer and more efficient energy utilization during explosive movements. 6. Reduced Inhibition: Isometric training can reduce inhibitory reflexes (proprioceptors) that limit maximal force production, allowing athletes to express their full power potential. If you want to train your punch power, do an isometric push with your hand close to your shoulder, then midway, and end on full extension. Hold each for ten seconds. Rest 20 seconds. Then, throw some punches. Watch how fast and powerful you can punch (Complex training). Also, reverse the punch in an isometric pulling motion for more power and speed. It's important to note that isometric training should be combined with other forms of training, such as dynamic exercises and plyometrics, for optimal power development. I incorporate and use isometrics in complex and contrast training methods to boost speed and explosiveness.
Hi. Complete newbie question: if the isometric contractions displayed here were imitated, is there a possibility that the weight in the machine could be moved, therefore defeating the purpose of isometric contraction? I understand it’s a lot of weight but I was just curious…
Hey, how's it going? Thanks for the question. The answer is yes, it can. If this were the case, you could focus on yielding instead of overcoming isometrics. Yielding would be a heavy weight where you can control and move it. For example, take a 3-rep max deadlift. You can lift it and hold the isometric phase for more strength and power endurance, while overcoming is pushing on a wall with all your strength that will not move. Check out some of my Exer-Genie videos. That is one of the best pieces of equipment that can do all isometric positions. You can set the resistance to 600 lbs. I hope that helps answer your question. Thanks!
As a writer for Black Belt magazine, the information and people I have a connection to, yes. Also, if you read, look up John Little and his books on Bruce Lee. You should not believe everything you see on the internet. You should research what you watch. If you did that, we would not be having this conversation. Believe it or not, the choice is yours. Have a good day.
@@balancedbodyjk Black Belt magazine is a comic book , you funny boy ...... so what? This mean you know everything ? Don t be so smart a.. Bruce Lee books are also comic books . If you are so good why your body looks like a construction worker body ? 🤣🤣🤣 If you are a pro . Just asking............. Have a nice day .
Thanks for your comment. You can do stretching before and after training. What injures you is not understanding how your body moves. But to each their own. However, they are the stretching exercises of Bruce. Not sure if you have ever read books about Bruce Lee, but he stretches before and after. Thanks for your comment.
@balancedbodyjk I have done martial arts since I was 10. I am also a qualified gym instructor/personal trainer. The stretches you show of Bruce's are called static stretches and are to be only done after the body has fully finished exercising. Doing them at the end is essential to avoid pulling a muscle. When warming up you must do dynamic stretching (with movement) instead. Doing these stretches just because Bruce did it is running a severe risk of injury, especially the groin. Hope this helps your viewers 🙏
Well, the video is about Bruce Lee. I showed what Bruce Lee did. You can static stretch if you want before and after. To each their own. Dynamic stretching works, too, but that is not the video content. You can also get injured and pull a muscle dynamically. So, you can read the book about Bruce Lee's routine, that is up to you. John Little is the author. It is what Bruce Lee did. I stretch and do mobility with resistance bands. Again, this video was about Bruce and his routine. I hope that helps you understand the purpose of the content in this video. Thanks for commenting. Have a great day!
Hello, There are a few ways to use your breath with isometric training. One you can breathe normally. You can hold your breath which I would only teach someone advanced. Also you can use a breathing technique bracing breath. Inhale deep before the isometric contraction and his on the exertion. When you hiss on the exhale, you abdominals will tighten the harder you hiss. So you can train the hiss at your own intensity. For example, exhale hiss for say 8-10 seconds. Inhale deep into abdominal and repeat. What is your goal and use for isometric training?
How would you recommend people incorporate isometric training with regular training? I do a very basic weightlifting workout, and I also train in kickboxing. I'm thinking that doing a full-on session of each of those three things in a single day might be too much. Should I do isometrics before or after another kind of training (such as weightlifting or kickboxing)?
Hello, Thanks for your comment! I have to first say training is about individual results. So, you have to figure out when the best time to do isometrics is for you by experimenting before, during, and after training. For example, before I do speed work, I do strength training or complex training. It is not the same when I sprint without training strength. I am much faster when I do. And strength training does not need to be a full-out session. One day, I do single leg squats and another deadlift. So I feel fully charged to sprint after. And when I am sprinting, I will incorporate isometrics into the sprint sessions. What I noticed about strength and study is that it has a residual effect, RTE, of about 10 days. That means you just need to train strength once every 10 days to maintain it. Or if you are doing a periodization program to increase it. I did this for 7 months, performing squats once a week with periodization, and increased from 125 to 170 kg, just once a week. My advice is to take the isometric exercises you like and separate them into 2-3 days. This way, you maximize the effect of each exercise and do not do it under fatigue but with strength. Maximize the goal first. RTE is awesome and great for those in martial arts, as well as speed and explosiveness to know. It will help you hone in on your training. Let me know and I can help you further. In addition, isometrics are great when used in complex training. For example, do an isometric chest press from a standing punch position and isometrically hold all three range positions for 10 seconds. Rest a minute. Then, go test your punch for speed and power. It will load your punch with speed. So, that is what I am trying to say. You can use isometrics as a training tool to supercharge your body before training, during training to give you a boost or challenge or to enhance specific movements for speed and power. If you need more help or want to hone in. Let me know.
If you need more information, let me know. I can help you discover how to maximize your training effectively for martial arts. Send me an email to the email on this channel.
hello. I bought this tool to improve the acceleration of my athletes. Diego weighs 154 pounds. What would be the ideal resistance to work on its acceleration. Greetings
Hello, I hope you are enjoying the Exer-Genie. If you are talking about doing a 40 to 60-meter sprint, use 10-15% of his body weight. Make sure he maintains proper form. If you want to know about the specific acceleration phase, let me know because there are many variables. Thanks!
That's true but it depends on how you set the band and the resistance of it that makes a resistance band ovecoming. In the mid position you can make it overcoming and the same in the beginning if you change the grip.
I use Exer-Genie, ropes, and resistance bands because they are portable and can be done anywhere. I like to use resistance bands because I can do yielding and overcoming isometrics at the same time and train different angles of an exercise motion instantly. Also, I can switch out the bands immediately to incorporate isometrics into speed training, like complex training.
Excellent! I try to add an isometric at the end of a weight lifting set. Don't know if it's good for strength and hypertrophy? What do you think? Thanks
Hey, how's it going? Thanks for your comment. Isometrics are great to add anywhere to your routine. I use them in many ways. For instance, to stimulate before a speed, power, or explosive exercise like complex training. I replace the first resistance exercise with an isometric one, which works great. Sometimes, I put them in the middle of workouts to supercharge my muscles. So I believe even at the end of your workout, it is very effective as well, but try to use them in many ways. Isometrics do create hypertrophy by thickening the muscles and making you stronger to lift more weight. That combination increases strength and allows you to lift heavier loads with weightlifting, in turn increasing blood flow to muscle. Thanks for your comment!
