I write this amidst a unique time in our history. COVID-19 is world-wide, and is impacting most people’s daily life. Ten months ago, I wrote “One Man’s Dive Into Extreme Isometrics,” which outlined my experience and the results obtained in undergoing a workout regime which focused around the extreme isometric lunge.
Since the “lunge challenge,” extreme isometrics have continued to be a part of my daily routine, but there has been quite a bit more variety. Although I hate the word “grind,” there is no question that the lunge challenge (LC) was one – albeit more mental than physical. Variety has helped me stay consistent and engaged.
Lunge Challenge Aftermath
These exercises have made up my own program since the LC:
- Extreme Iso Lunge and Derivatives
- Standing Leg Raise / Hip Circles
- Extreme Iso Push Up and Derivatives
- Barbell Bench Drop / Rebound
- Dead Hang / Extreme Iso Pull-Up (Hold / Reps / Rebound)
- Extreme Iso Calf Raise (often paired with leg curl / extension on free leg)
- Calf Jumps
- Extreme Iso Standing Glute-Hamstring
- Shoulder Drops / Rebounds
- Bicep Drops / Rebounds
- Hex Bar Deadlift
- RDL Variations
- Crawling Variations
- Spinal Hygiene
- Carrying Heavy Stuff
- Long A$$ Walks
Most exercises in this list can be accessed in this document, which will continue to be updated. I have items which are non-negotiable for each day, but for the most part, I listen to my body and do what I feel like. In addition, I usually push myself to the limit in at least one of the exercises. I think a big problem with workouts is we focus too much on what is written on a piece of paper.
I might go a week without doing a bicep rebound, but my bicep doesn’t whither into nothing. There is no doubt this requires experience, and the athletes we coach do not necessarily have the ability to self-assess accurately (Coach, my body tells me I need to bench and squat uber-heavy every day!). However, my point is we should all spend more time digging deeper into what we need as opposed to blindly following what is written. Giving an athlete the opportunity to try to decipher what their body needs is a skill which can be extremely useful well after their playing days are over!
COVID-19 Strikes
When COVID-19 made its way into the U.S. and forced our school to go to eLearning, I knew I was going to have at least three weeks of being at home and, based on how I operate, a new challenge would help me keep me sane. When my wife asked me what I was going to do for the next three weeks, my answer was immediate, “Set a new PR for minutes spent in the extreme isometric lunge position.” She rolled her eyes, and said, “Not surprised.”
I do not do things just to do them. I have a little more sense than that. There were many reasons why I made this my target:
- Posing a new challenge to myself would help keep me consistent. The best routines are the ones we stick to, assuming the routine brings about positive results. With more time to be at home, it would be easy for anyone to fall into the black hole of Hulu or Netflix and never leave the couch.
- I knew I would have a TON of time with my family (which has been amazing) but my wife and I know we are more effective during family time when we have our own independent time. I spend it reading, writing, mindful breathing, or exercising; she exercises or naps.
- Part of me wanted to see if the focus on accumulation would have similar effects as the LC. During the LC, the vast majority of days involved one or two sessions of holding* until failure. As stated earlier, this is a huge challenge mentally, but it came with a plethora of benefits as outlined in the previous article. I am a week into the “accumulation challenge” (AC) and I only push myself to failure when I feel like it. At the moment, this happens most days at least once, but it is much more fluid than it was during the LC. During the LC, every hold* had to be at least 3 minutes, now I may have “submaximal” sessions of anywhere from 1 minute to 3 minutes.
In addition, I have supplemented lunging with hanging for a minimum of five minutes per day. I tend to insert a hang variation in the downtime between legs during a lunge session, thereby increasing the session’s density. During the LC, I tended to curl up into a ball and hate myself for only being halfway through the workout! During one of the hangs per day, I go as long as possible. It is my workaround for not going to failure during every lunge session. As Dr. Tommy John says, hanging from a bar for as long as possible is the ultimate mental challenge, and it is impossible to cheat!
Speaking of Dr. John, I also go on long walks and perform his spinal hygiene routine. Most walks are at least 30 minutes. I insert the seven spinal hygiene moves at various times for various lengths throughout the day. A friend of ours who finds the phrase spinal hygiene amusing remarked that I will have “the cleanest spine on the planet” because of the COVID-19 restrictions. My response, “You’re damn right.” For those interested in spinal hygiene, follow Dr. John on Instagram or Twitter (he has weekly videos of him performing it), check out his podcast on the topic, subscribe to his YouTube channel, or buy his incredible book, “Minimize Injury, Maximize Performance – A Sport’s Parent Survival Guide.”
- The lasting lesson from the lunge challenge was evidence that everything is connected, and utilizing extreme isometrics was a way to raise the baseline of numerous systems. Isometrics are unique in that their metabolic cost is low. The ability to complete the lunge challenge itself is evidence of this. I do not know of any other exercise one can perform to failure two times per day and 11 times over the course of a week. This showcases there is little damage being done to tissue, but the results gained speak to the level of which the body responds to the stimulus of extreme isos. I view it as the body sensing a five alarm fire, sending out all the forces it has to put it out, but in reality it is no bigger than a campfire.
With the understanding that COVID-19 was on the way, my thoughts went to my immune system. Take this for what it is worth, but since I have begun implementing extreme isos on a regular basis, I have not been sick. Slightly under the weather, sure, a few times, but nothing where I was unable to function normally. This year alone, I have dodged two separate rounds of strep throat which worked its way through my family, as well as influenza and multiple colds.
The Friday morning of Track Football Consortium – St. Louis, I pulled into an extreme lunge position and after 45 seconds I was shaking uncontrollably and failed. This was unheard of because I had been completing 3+ minute holds on the regular. This showcased the power of having this activity as part of my routine because I knew something was not right. My daughter had the flu earlier in the week, so that was my best guess as to what was wrong. I headed to school to teach for part of the day and did not feel like myself. I drove down to St. Louis, and by the time I arrived, I was back to normal. I can’t say for certain if the alarm and response which is sent when extreme isometrics are performed has raised the performance of my immune system. However, I can, with 100% certainty, say they have enhanced my sleep, diet, and consistency of activity, all which are drivers of immune system performance. As further evidence of being back to normal, Tony Holler caught me lunging the following day at TFC StL, back to rocking out three-minute holds.
I’ve made it a point to stay active during professional development functions. My brain absorbs more information. “I’m not scared to be seen. I make no apologies. This is me.” – The Greatest Showman
Current Program
I chose the following exercises because I feel they have the biggest bang for buck in terms of overall health. Assigning numbers to accumulate helps keep me consistent.
- Extreme Isometric Lunge – Accumulate at least 110 minutes per week.
- Hang Variation – Accumulate at least 45 minutes per week.
- Spinal Hygiene – Do all 7 moves every day, at least 1 minute per move.
- Walk – Accumulate at least 250 minutes per week.
I am a week in and I have noticed similar benefits to the lunge challenge. My energy level is up, I am eating more than normal, my digestive system is doing great work, and I have had phenomenal sleep coupled with vivid dreams. It will be interesting to see what the next two weeks bring.
For those looking for something with more variety, one of my go-to daily warm-ups (which can be done in less than 20 minutes) is below. If you extend the length of each movement, this can become an incredible workout! Again, videos of each exercise can be found in this Google document.
- Dead Hang x 1 minute
- 5 forward/backward rolls or 10 log rolls (starting on your side, arms up)
- Spinal Hygiene – 7 moves x 1 minute each
- Extreme Iso Lunge x 1 minute (each leg)
- Infinity Crawl (same as an infinity walk** – but crawling) x 1 minute
- Extreme Iso Standing Glute-Hamstring x 1 minute
- Infinity Crawl (other way) x 1 minute
- Hip Circles x 1 minute (30 seconds clockwise, 30 seconds counter-clockwise, each leg)
- Calf Jumps x 1 minute
The biggest take home for me in writing this is what being exposed to extreme isometrics has done for me. I was never able to stick with a workout routine during a track season, but extreme isos have allowed me to remain consistent. Because of that, it has snowballed into having a positive impact in other areas of health (sleep, diet, lowered stress, etc.). It gives me confidence in knowing that tomorrow I could contract COVID-19, cancer, or any other disease and be in a good position to be able to give it a hell of a fight.
*Holding is not completely correct. In the bottom position of the lunge, one is actively contracting – attempting to pull the front foot back and push the back leg forward with maximum intent.
**Dan Fitcher introduced me to the concept of infinity walks.
About Rob Assise
Rob Assise has 17 years of experience teaching mathematics and coaching track and field at Homewood-Flossmoor High School. He has also coached football and cross country. You can find his additional writings at Simplifaster, Track Football Consortium, and ITCCCA. Reach Rob via email at robertassise@gmail.com as well as Twitter or Instagram via @HFJumps.
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