IMTP (Isometric Mid-Thigh Pull) Training Block (15–20 Minutes)

Goal: Increase maximal force production and neural drive to improve strength foundation for power, velocity, and RFD

When to Use

• ↓ Peak Force on ForceDecks / IMTP

• Weak strength base

• Poor force output despite good movement speed

Block Structure

• Max effort, short duration (3–5 sec)

• Full recovery (2–3 min)

• Focus on intent + tension

1. IMTP Pulls (Primary) – 4 x 3–5 sec

• Bar fixed at mid-thigh

• Athletic stance (slight knee bend, chest tall)

• Pull as hard and fast as possible into bar

• Maintain full-body tension

Focus: Max force production + neural output

2. Split Squat Isometric Hold – 3 x 20 sec each side

• Front leg loaded

• Knee over toe, heel down

• Upright torso

• Roughly 40% of body weight

Focus: Unilateral force + stability

3. Isometric RDL Hold – 3 x 15 sec

• Hinge position

• Feel tension in hamstrings and glutes

• Neutral spine

Focus: Posterior chain strength

4. Overcoming Isometric Wall Push (Lower Body) – 3 x 5 sec

• Lean into wall at angle

• Drive leg into ground

• Push as hard as possible

Focus: Force application into ground

5. Med Ball Scoop Toss – 3 x 4 reps

• Load hips → explode

• Full effort release

Focus: Convert strength → power

Optional Add-On

Heavy Trap Bar Hold – 2 x 10 sec

• 80–100% bodyweight

• Stand tall, grip tight

Focus: Total body tension + grip strength

Coaching Notes

• Intent must be max effort immediately

• Do not build into effort — hit max fast

• Long rest = better output

• Best placed:

  • Early in lift

  • On lower-body strength days

Expected Outcome

• Increased peak force output

• Stronger base for RFD and power

• Improved ForceDecks IMTP scores

• Better transfer to velocity and explosiveness