1080 Motion

As most sports are played on one leg, training should reflect that

The 1080 Squat takes single leg work further: precise and quantified loading on movements more specific to an athlete’s sport

Here are 3 single leg exercises on the 1080 Squat:
1️⃣ Reverse Lunge. Combined with isokinetic resistance for true max force work
2️⃣ RFESS. Attached via handle in this example, giving variety within a simple movement
3️⃣ Lateral Lunge. Working in the frontal plane

Because the more specific the loading, the more specific the adaptation

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Change of direction isn’t one test because it isn’t one skill

Isaac Franco of @ArizonaFBall looked at his team’s testing data, with the numbers crunched by our own Jesse Green

On both the ADA (a sprint into a full stop) and the 10-0-5 (sprint 10, cut, sprint 5 back), time to decel was the most predictive metric of the outcome: who got from start to finish the fastest

But the catch: the two tests had little to no relationship with each other. Each one is its own task

That’s why we have tests that isolate each quality: the ADA for direct deceleration and the 10-0-5 for cutting. With the objective staying obvious for both: finish the rep as fast as possible

Because just like the rest of training, you need to find the quality holding your athletes back then train it

Developing the calf and Achilles complex doesn’t have to be a guess

Isokinetic calf raises on the 1080 Syncro: the machine holds a fixed speed limit, so the harder the athlete pushes, the more force they produce, with that force captured on every rep

Not only a great way to train, but a built-in test at the same time

Most weight room exercises usually select the weight based on what the athlete can lift to simply not fail any rep within the set

Jan Seiler on why this isn’t maximizing athlete development: at the same load, a muscle can produce more force lowering (eccentric) than lifting (concentric). A weight that takes 70% muscle activation to lift might only need 50% on the way down, for example

That means the eccentric is usually underloaded by traditional weights

The fix: using motorized resistance to set the concentric and eccentric loads independently, making the eccentric load higher, so the athlete is loaded the way their muscles function

How to Periodize Isokinetics for Strength Training

Because isokinetic training has no plates to add, how do you make an intentional progression besides simply doing more or less?

Isokinetic means the machine holds a fixed concentric speed limit and matches whatever force the athlete pushes into it. So the programming variables become how hard they push, how fast the speed limit is, and how long they work on each rep

But these three variables also work together. In the examples, as effort and force go up, volume comes down

The machine matches the athlete and the coach decides where to take it next

Full isokinetic how-to guide 👇👇