Our guest today is Dr. 马克·韦策尔, chiropractor and neurology expert based out of Nashville, Tennessee.\u00a0 Mark has been a guest 上 the show several times before, speaking about the physiological and neurological elements of the training method of \u201cextreme isometrics\u201d as well as the fantastic results that he achieved from using the method with a high school baseball team. Isometric holds of all sorts have become very popular in training in recent years, and for good reason.\u00a0 Where typical \u201cup and down\u201d lifting is a bit of a shotgun approach to performance, isometrics can isolate very specific elements of our physiology, and allow us to devote the body\u2019s resources to these specific elements, rather than a wider array of general elements that we find in more traditional strength methods. One of the things you may remember Mark talking about 上 previous shows is the idea of \u201ccycling through the energy systems\u201d while performing a long isometric hold, and if 上 e can make it through all of these energy systems, then a large benefit can be derived by the athlete.\u00a0 In recent conversations with Mark, he has been taking this further by teaching me how training maximally in 上 e \u201cenergy system bracket\u201d can optimize your performance in another \u201cenergy system bracket\u201d. For example, most people in track and field are familiar with the idea of feeling more \u201cwarmed up\u201d to do an explosive jump after running a 100 or 200-meter dash maximally.\u00a0 In the team sport world, playing a pick-up game of basketball is often a better warm-up for explosive jumping than doing basically any sort of \u201ctraditional\u201d warmup that you might find.\u00a0 On the podcast today, Mark and I dig into these concepts, as well as reinforcing many important elements of the isometric hold itself, such as breathing, intention, posture and much more. Today\u2019s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage. Timestamps and Main Points Why do an \u201cextreme isometric\u201d for 5 minutes, instead of just 2-3 minutes in length What Mark sees in the midst of fatigue in an extreme isometric hold and how this resonates with what happens in sport and life itself in uncomfortable circumstances The role and sequence of breathing in isometrics and exercise in general and how it contributes to 上 e\u2019s results and recovery from other bouts of training Staying in a parasympathetic state, and letting the body choose when it wants to go sympathetic The role of intention and focus in isometric lunges and beyond Thoughts 上 the idea of using 上 e energy system to recover another, and how a longer duration burst can improve a lower duration burst and vice versa \u201cThe last 2 minutes (of a 5 minute extreme isometric) is when you can really tap into that Cori cycle\u201d \u201cWhen we lose focus during (those last minutes of an extreme isometric lunge), we have to restart the (energetic) process\u201d \u201cIt\u2019s not so much like, I need to grunt it out and hold that 5 minutes because it\u2019s going to make me better at what I\u2019m doing.\u00a0 It\u2019s more about how much can I stay focused and how much can I hold the intention of what I\u2019m doing in that 3-5\u2019 window is going exponentially make you more successful at whatever you are trying to accomplish outside the isometric\u201d \u201cWhen you talk to yourself (positively) you release dopamine; and dopamine is going to help you hold 上 (to the isometric) slightly longer.\u00a0 Changing how you view yourself is going to help you hold 上 to that isometric\u201d \u201cWhen visual people start to suffer (in an isometric) their eyes start wandering\u2026 if you are an auditory person, you are going to yell a lot, and if you are kinesthetic, those are the figety 上 es\u201d \u201cIsometrics will teach you to keep calm through real life situations\u201d \u201cExhaling longer than you inhale gets you more CO2 tolerance\u2026 if you are a stressful or anxious person, your body cannot tolerate CO2 very well\u201d \u201cWhen I do my isometrics, I try to breathe in for 4 seconds, out for 8, every single time\u201d \u201cYou can trick your brain to think you are staying calm and collected by using slow breathing\u201d \u201cIt\u2019s about letting the body decide when you need to be in (the sympathetic state) versus amping yourself up for it.\u00a0 We know that staying in that state for long periods of time is not good for anything\u201d \u201cIf you can hold 上 to an intention you can keep acetylcholine from breaking down\u201d \u201cWhen you stand erect, you will actually release serotonin while being in that position\u201d \u201cEvery time you do an isometric, you need to ask, \u201cwhat is my intention behind this isometric\u201d \u201cWe have 4 systems, the initiation of muscle contraction (ATP), we have the anaerobic, followed by the aerobic, and lastly the Cori cycle.\u00a0 Every time you enter 上 e of the systems, it recovers the previous system\u201d \u201cWhen we train, we train to recover and we don\u2019t train to strain\u201d (Jay Schroeder) \u201cThe harder I gave effort into my \u201crecovery\u201d exercise, then the more I would feel explosive in the first exercise I was doing\u201d \u201cOur body uses gluco-neogenesis a little to make sure we can wake up and start our day without having to eat something\u201d Show Notes Tommy John and Vlad Curguz iso lunge hold 5 minutes https:\/\/www.youtube.com\/watch?vAfEdRv7utNA&t196s About Dr. 马克·韦策尔 Dr. 马克·韦策尔 is a Chiropractor based in Nashville, TN. Dr. Mark received his Doctorate of Chiropractic from Northwestern Health Science University in Minneapolis, Minnesota. Dr. Mark has diverse experience and is an expert in the neurology branch of chiropractic care and sports performance. He completed his undergraduate studies from Indiana University while competing for the Indiana University Men\u2019s Swimming and Diving Team. Dr. Mark has a passion for treating and educating people who want to achieve a healthier lifestyle, and enjoys helping them reach their health and fitness goals.