4 Parts of Exercise: Understanding the Four Portions for Better Performance and Injury Prevention

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Every exercise you've ever done is broken up into four portions. Those four portions are your starting position, your transitional pattern, your secondary position, and your secondary transitional pattern.

  1. Exercise portions breakdown
  2. Understanding exercise patterns
  3. Foundational body understanding
  4. Building exercise mastery
  5. Overcoming exercise plateaus
  6. Chronic injury prevention
  7. Exercise position isolation
  8. Concentric eccentric isometric
  9. Improving exercise performance
  10. Integrating exercise portions

And basically all I’ve been trying to tell you with all of these three p’s and three eyes videos, concentric eccentric isometric, is that you need to build foundational understanding of your body and the movements that you’re trying to get better at and master.

Break them down into the positions into the patterns, understand what you’re isolating, how you can focus on a position, or maybe even a concentric pattern, and then understanding how you can isolate any of those portions of that movement and slowly build them up to create the entire piece. Getting that understanding will help you get better at every single movement in the gym.

It’ll help you understand how to move beyond the plateaus that you’re hitting. It’ll let you understand why you’ve been getting injured so much chronically because you haven’t taken time to slow down and break down what you’re doing in each and every exercise. So if you can take one thing away, just understand those four, break them down. Learn them get better at each one, and then piece it all together. that’s when you get to integrate. that’s when you’ll perform better for longer, lower your chances of injury and ultimately find your fit right. If anybody you know needs this information, tag on share of things fall in love you guys. 

 

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Isometric, Eccentric, and Concentric

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Alright, squad, I want to follow up on the ideologies. I've been talking about the 3P's and the 3I’s and tell you how you take a more well known concept like concentric, eccentric or isometric and apply them to your lifts and understand how they're really the same ideologies

If I were taking a basic barbell deadlift, and I wanted to isolate the concentric pattern of that for my hamstrings and my glutes.

Once again, I’m isolating one pattern of a deadlift to focus only on the concentric portion of the deadlift. So you could argue that this would be an opportunity to put more load on the bar because we’re not going to worry about the eccentric ones.

Isometric

So what I’m doing here, my concentric loading pattern, isolate that.

Whoa, drop the bar. Now. I continue to do that add more weight. And once again, I’m working in isolating only that pattern or portion of a deadlift. Now let’s think about something more like a squat. If I wanted to apply a e centric load and I wanted to isolate eccentric load, in part of a squatting pattern, what I would do

what I would do is focus on tempo on the eccentric portion of that so as I’m slowly going down, I might count to five.

Good, come back up normal tempo, once again isolating the eccentric portion. I can add more weight 12345.

Concentric

Good. Now let’s say ILe What would I do then? I would isolate that position. Okay. So any isometric movement means that the muscles are under tension, but the joint is not moving. So are the joints multiple involved in the movement pattern are not moving. So an isometric squat? I’m holding at the bottom

in order to isolate that position, in a squat, right, the same thing can be done and applied to tons of other movements. If I were to take a bicep curl, for example.

I want to isolate at 90 degrees that’s when I have the most tension on the bicep.

I am isolating a position.

Now to do a full rep. Right? If I want to work on the isometric and the eccentric.

All I’m doing is integrating each pattern the concentric and the eccentric together.

Concentric, eccentric, concentric, eccentric, concentric, eccentric. Now I’m integrating those together, right? And then you can innovate from there. Right? I can throw one up, one down, one up.

Eccentric

One down. I can isolate isometrically one position while I integrate both the concentric and eccentric loading patterns of the other.

Oh, and then I switch. Okay, so this is how concentric eccentric and isometric can really fall into weavin right with the ideas that I’ve been talking to you about, which are the three P’s position, pattern performance, and the three eyes which are isolate, integrate, and then innovate.

They can be applied to your normal lifting, and everyday workouts. So I hope this makes sense. Gives you a better framework on how your body works, how you integrate exercise and how you program your own workouts.

Make sure to look out for more videos on these topics. And always follow like comment. Thank you!

 

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