Iso Speed Hammer

In Coaching, Fitness Programs, Reviews by Dale HillLeave a Comment

A tempo training workout that uses speed and isometric holds to create strength and grow muscle 

Building a strong, sculpted body doesn’t require hours spent working out—just an expert approach. And with The Master’s Hammer and Chisel, seasoned trainers Sagi Kalev and Autumn Calabrese have compiled their best, most efficient techniques into 30- to 40-minute resistance-training workouts to help you craft a powerful, perfectly defined physique in just 60 days.

Throughout the entire 60 days, you’ll focus on Stabilization, Strength, and Power to rapidly build, sculpt, and refine your physique. Combine this training with proven portion-control nutrition-the way Sagi and Autumn do in The Master’s Hammer and Chisel-and you’ll build a body that’s strong, chiseled, and defined.

As I  embark on my own 60-Day Journey with The Master’s Hammer and Chisel, I will be reviewing each workout as they present themselves in the program calendar. I will add my own insights and observations about the workouts; the comments I make are my own as an Independent Certified Personal Trainer and do not necessarily represent the Celebrity Trainers or Beachbody. Full disclosure, I am also an Independent Team Beachbody Coach and a distributor of this program and all other Beachbody products. I hope the information I provide is beneficial in your personal fitness journey.

ISO Speed Hammer735x1102You will begin to notice that each workout in The Master’s Hammer and Chisel program is very specific and focuses on certain training concepts. There are a few that incorporate Isometric holds to keep the engaged muscles under tension for a longer period of time. Time Under Tension and Tempo work go hand-in-hand, essentially performing an exercise at a particular tempo, say a 3 count on either the concentric (shortening) or eccentric (lengthening) portion of the move, will keep the muscles loaded longer. This format is particularly useful in developing strength and growth in Type I or Slow Twitch muscles.

For example, if you perform a 10-rep set, and each rep takes you 3 seconds to complete, your muscle experiences 30 seconds of time under tension.

If you were to perform that same set but spend 2 seconds lifting the weight (concentric phase), 1 second pausing at the top, and 3 seconds lowering the weight (eccentric phase), those same 10 reps would give you approximately 60 seconds of time under tension, and you’re going to achieve a greater benefit from that extra time under load.

Fast reps are more power oriented, more explosive and can help increase strength. Fast reps involve the Type II muscle fibers or your Fast Twitch muscles. Reps in this style should be done with a heavy enough weight to tax the muscles while maintaining positive control and proper form throughout the full range of motion.

When you combine tempo work with speed work – you’re targeting both the slow twitch and fast twitch muscle fibers and getting a great workout.

Iso Speed Hammer follows a very simple training protocol, each exercise is done for two sets of 10 reps each. The first set is the Tempo Set performed on a 3/1/1 tempo: 3 counts down, hold for 1 count, up for 1 count. The Speed set is 10 reps performed as quickly as possible while maintaining form and control. You will also notice that the organization of the exercises moves you between upper and lower body, this gives you micro recovery periods between major muscle groups engaged.

This workout starts off pretty easy with a traditional Push-Up, following the basic format outlined above you do 10 repetitions slow and controlled followed by 10 reps at a fast pace. The first set should really be done as a three count move, pausing briefly at each stage for an isometric hold. If you’ve ever done P90X3, you’ll remember Tony Horton called these “elevator push-ups” – holding briefly at each stage: High, Mid and low. 10 Reps of each is a nice warm up and should start to get your blood flowing for the rest of the workout.

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