Exercise Scientist Critiques NFL Star Patrick Mahomes’ Coach Recommending: “Three-Position Isometric Pull-Ups”

In the world of professional sports, workout routines are often under intense scrutiny. Recently, Dr. Mike Israetel, the Ph.D.-holding fitness influencer also called the exercise scientist, critiqued a specific part of NFL star Patrick Mahomes’s workout regimen. Mahomes’s coach recommended “three-position isometric pull-ups” to enhance his stability.

In a YouTube video shared on his channel, the 40-year-old showcased a snippet of Patrick Mahomes’s workout, where he was doing an isometric pull-up. “Three-position isometric pull-ups aim to ensure Patrick has stability in three different positions on a vertical pole,” Mahomes’s coach was seen explaining in the video. This technique involves holding a pull-up at three distinct heights to build strength and stability. Israetel, however, doesn’t think it’d work out for Mahomes.

Dr. Mike shares a simple tip

Dr. Israetel argues that this approach is overly complicated and not necessarily beneficial for football. “Guess how many positions of stability may be required in the sport of American football? Technically infinite,” he stated. The dynamics and unpredictable nature of football mean that players need to be prepared for a wide range of movements, not just three specific positions.

Dr. Israetel suggests a more straightforward approach, to improve stability and prevent injuries. “He could get all of this resiliency by just doing pull-ups through a full range of motion,” he said. This method involves performing pull-ups with explosive power on the way up and controlled speed on the way down. According to Dr. Israetel, this technique better mimics the rapid, powerful movements required on the football field.

Furthermore, Dr. Israetel emphasized, “It’s much simpler in reality than this kind of stuff. There’s a huge attempt to overcomplicate strength, and it turns out it’s just not that complicated.” He believes focusing on fundamental, full-range exercises is more effective for athletes like Mahomes.

In addition to flexibility, he also suggests that people who are stuck and cannot gain after a certain period might be in junk volume territory. Even after days of hardcore workouts, if you’re still struggling to lift even the lightest objects, it’s a sign to change your approach.

Listen to your body instead of beating yourself up for gains

The bodybuilding expert explained in his previous video, “If your workouts are so intense that you can’t perform well anymore, you’re in junk volume territory. Even if you push yourself to keep training, you’re not really making progress.” According to him, dragging yourself to the gym and doing exercises might feel like you’re working hard, but it’s not effective. When your muscles aren’t firing up like they used to, it means you’re not gaining muscle.

For example, if you’re doing sets of six reps but could easily do twelve reps when fresh, something’s wrong. Just pushing through the pain won’t get the desired results and can leave you burnt out and demotivated. The solution here, according to Israetel, is to find a balance between working hard and letting your body recover. This might mean lowering the intensity, changing your routine, or taking a day off when needed.

Dr. Mike Israetel’s disapproval highlights the importance of simplicity in training for athletes like Mahomes. Meanwhile, maintaining flexibility is crucial. Balancing intensity and recovery is the key to progress and injury prevention in professional sports.