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Joe Hoch | Performance Coach

@jhsportsperformance

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Dog @sebastianmogull_

Camp ready for his first season in the OHL with the Barrie Colts taken in Bando Performance-Dedham by @jhsportsperformance

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2 months ago

First of all why isometrics?

Longer yielding isos promote tendon health and pain alleviation (I.e. jumpers knee) and build a capacity for the more intense short duration isometrics.

Short duration more intense isometrics improve efficiency at the cellular level allowing for higher rates of force development.

Progression:
Body weight holds 45 sec - 1 minute
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Loaded Holds - 30ish seconds is my go to (and seems to be a good place for really good things to happen at the tendon) but can also add weight and decrease time to prepare for the next progressions
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Functional ISOs - load weight until can’t hold for more than 6 seconds
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Overcoming Isometrics
Gradual Build Up OVC ISO - where the athlete takes 2ish seconds to build up to a max output. 4-6 seconds per rep
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Rapid OVC ISO (seen in video) is where an athlete try’s to achieve max output as fast as possible. 4-6 seconds per rep #strengthandconditioning #strengthtraining #jumptraining #hockey #basketball taken in Dedham, Massachusetts by @jhsportsperformance

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a year ago

-Feel the big toe
-Banded lateral slides
-Curved runs as warmup
-lateral slide mirror to short sprint
-curved runs to reactive COD
-Deep tier split squat
-Bulgarians
-Lateral Lunge Holds
-Spring ankle pos. 1
-Weighted planks
-finish with 1’s of course

Vids are a little out of order but this was the flow we went with ⬆️

#strengthtraining #basketball #training #nba #probasketball #strengthandconditioning #conditioning taken in Queens, New York by @jhsportsperformance

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2 years ago

Full lifts ⬇️
Gens in-season phase 2

Day 1
Seated Box Jump
Resisted broads
Falling start sprints

Reverse Lunge Variation
3pt Row
Post Fatigue Lateral Raises
Band resisted

HK Viking Press
Copenhagen holds
Kickstand RDL
Banded Hip Flexor Pull
Keiser Face Pull

Day 2
Broad to Box
10yd sled sprint
Box jump series (linear, lateral)
Plyo push up

Reverse lunge variation
Chin ups
Foam Roller & PVC Pipe Rotations
Reverse fly

Bench variation
Long lever hammy iso
Band assisted lateral lunge
MB Neck Iso Series
Sprinter Stretch

With not seeing these guys until 2 weeks before games start and being early in season of a 60 game season we are still trying to build some capacity without being crushed for games. Having a Friday/Saturday game schedule allows us to push the needle on Monday with a little more volume and then on Wednesday get some quality work in with higher intensities but lower volumes. taken in Bando Performance-Dedham by @jhsportsperformance

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2 days ago

Workouts have been electric with this group who has been doing the basics savagely well and getting better every session by @jhsportsperformance

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14 days ago

Wellllll

Swipe for some good stuff. (#3 is the best)

This one should be the most obvious but I feel often gets put on the back burner in our field. The longer we can maintain high levels of force production, coordination, and movement quality before fatigue sets in, the better we can handle the demands of sport.

When athletes are in better shape, each individual effort “costs” less. Athletes can sprint, cut, jump, battle, and repeat those efforts without the body breaking down as quickly. They can recover faster between efforts, maintain output deeper into competition, and preserve the physical qualities needed to execute movements safely.

Develop the entire cardiovascular system— aerobic capacity, anaerobic power, repeat-sprint ability, and the ability to recover between high-intensity efforts. Here is where we can get a little specific to the demands of the sport: the duration, intensity, work-to-rest ratios, and repeated efforts the athlete will actually experience. Including play style of the coach/team etc.

Strength at length is important for durability because many sporting actions require muscles to produce high forces while lengthening; when the force demands exceed the tissue’s current capacity, injury risk rises. A lot of these adaptations come from just good training but here are 4 reasons to at least spend some time training at full range:

1. Increased force capacity at longer muscle lengths Progressive loading at longer muscle lengths can increase the muscle’s ability to produce force in lengthened positions.

2. Improved eccentric force capacity Training under lengthened positions improves the ability to produce and not collapse under high levels of eccentric force. Load em up

3. Adaptations in muscle architecture and tissue capacity Training at long muscle lengths can promote adaptations such as increased fascicle length, greater tolerance to mechanical strain, and in passive structures such as titin.

4. Greater force tolerance across range of motion The ultimate goal is to increase the capacity of the muscle-tendon unit to produce, absorb, and tolerate force across the ranges of motion we will inevitably face in sport.

For example, a by @jhsportsperformance

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22 days ago

In effect Monday September 21st taken in Bando Performance-Dedham by @jhsportsperformance

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a month ago

by @jhsportsperformance

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a month ago

by @jhsportsperformance

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a month ago

Last phase we took away Cole’s “superpowers” temporarily. Forcing him to create force out of deeper joint angles and longer ground contacts (checkout the other video on what that training looked like.)

Now we gave him back a higher dose of exercises & movement strategies that are in alignment with his preference. Which are short ground contacts, shallower depths, and a much smaller dose of exercises that really compress him. He responded well and is expressing his highest outputs at his heaviest weight.

Day 1
A1. Band assisted sprint
A2. Regular sprint
B1. Depth Jump
C1. Hatfield Safety Bar Split Squat (working up to heavy single, double or triple)
C2. Single Arm DB Bench
D1. Chin Up Drop Catch Rebound
D2. Band Assisted Nordics
E1. Cable Chop
E2. Copenhagen Plank

Day 2
A1. 25+yd sprints
A2. Double Broad to Box Jump
A3. Push-up Drop Catch
A4. Band Assisted Jump
B1. Split Squat Yielding ISO (Heavy Low Volume)
B2. Keiser Reach n Row
C1. DB Floor Press
C2. 2DB SLRDL
D1. Manual Resisted Tib Raise
D2. Safety Bar SL Calf Raise ISO (low reps 3 second holds)
D3. Rebound Leg Raises
D4. Alternating Dead Hangs

Day 3
A1. Bounds
A2. Penultimate step jumps
A3.Plyo pushup
B1. 15 yard accels
C1. 25 yard sprint

And full transparency, Cole had a ton of bounce before we started training together at the beginning of summer 2025 I’m just hoping some of this training help amplified his game by @jhsportsperformance

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a month ago

by @jhsportsperformance

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2 months ago

Since we can produce up to 30–50% more force when lengthening muscles (downward phase) than when shortening (upward phase), supramaximal loading is exposing my body to absolute force levels it cannot experience any other way.

Exposing my body to forces it’s never experienced before can help reduce inhibitory constraints on force production (from the GTO) which in English means teach my brain that it’s safe to experience and produce such high levels of force.

They also improve neural drive and have potential adaptations in fascicle length, sarcomere structure, tendon stiffness, and in titin. All things that will contribute to me being able to produce more force over time. Can get a lot of these benefits from real heavy eccentrics but for someone like myself who has a really high training age and hit a bit of plateau in my bench I think supermax makes a lot of sense.

Other supermax exercises I like include 2 up 1 down TRX rows, 2 up 1 down leg extensions, 2 up 1 down calf raises, split squat.

I wouldn’t jump straight into these, you need a relatively high training age and to be prepared in previous phases of training. by @jhsportsperformance

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2 months ago