Lateral Overcoming Isometrics Progression Using a kBox

Overcoming isometrics in athletic training programs can provide:

• Improved maximal force production
• Increased rate of force development (RFD)
• A post-activation potentiation (PAP) effect
• Improved local metabolic tolerance
• Targeted tendon hypertrophy
• Education and enhancement of starting and/or stopping positions
• Improvement in a sticking point within specific movements
• Strength training with decreased wear and tear on the body

 

The kBox exercise progression outlined in these videos focuses on the use of overcoming isometrics to train the frontal plane of an advanced athlete. As with all forms of exercise, it is important to adjust the resistance, sets, and repetitions to meet the goals of the athlete's training cycle.

 

How to set up the kBox:

1. Weigh down the box so that it is not able to move when the athlete applies force.
2. Establish the proper starting position.
3. Set the strap to the correct length (advantage or disadvantage) for the desired outcome.

 

kBox Overcoming Isometrics “Grind”:

 

GOAL: Improve the athletes lateral starting position, maximal force output, and tendon hypertrophy. HOW: Gradually ramp up to 90-100% of maximal tension. Instruct the athlete to progressively increase tension and try to push through the kBox until they have achieved their maximum effort. For hockey athletes, aim for around 8-10 seconds of effort, 1-2 repetitions, and 2-6 working sets.

CAUTION: Advise the athlete to ease out of the exercise in a controlled manner for safety.

COACHING TIP: Instruct the athlete that building tension in this exercise is like completing a maximum effort lift. This should assist them to progressively reach their maximum effort.

 

kBox Overcoming Isometrics “Explosive”:

GOAL: Improve lateral starting position and rate of force development (RFD)

HOW: Working around 75-85% of their maximum tension, the athlete creates tension as fast as possible. For hockey, aim for 3-5 seconds of effort, 1-3 repetitions per side and 2-4 working sets.

CAUTION: Advise the athlete to ease out of the exercise in a controlled manner for safety. Keep the time under tension short and explosive and do not over do the repetitions.

COACHING TIP: Think of a 100-meter race. When the gun has gone off, this signals the runner to get out of the blocks as quickly as possible. When your athlete is ready- sound the gun! Using this method can also assist with improving reaction time.