Isometric Training

Isometric training is a unique way to potentiate an athlete’s neuromuscular system. The implementation of isometrics will enhance the nervous system by an increase in motor unit activation (muscle recruitment) and the rate of activation (rate coding). Both mechanisms will lead to higher rates of force development capabilities.    
 
There are two major types of isometrics, and both have the same outcome (no movement), but the purpose is completely different:
1. Overcoming: The athlete pushes/pulls against an immovable object (safety pins on a power rack) and the intent is to move the resistance
2. Yielding: The athlete resists an external load (dumbbell, barbell, bodyweight, etc…) and the intent is to stop the resistance (movement)  

Isometric training has been a staple in our programming for years and a key component to the athlete’s force development. The beauty of isometrics is that the training application and adaptations can be utilized with all skill levels and sporting backgrounds.
 
Overcoming isometrics can be a highly effective alternative to maximal intensity concentric based movements and for potentiation. 
 
During periods of high stress (competitive season, coming off an injury, or stretches of minimal intensive training) the implementation of traditional high intensity movements might not be advantageous. The benefits of high intensity isometrics include the ability to maintain or re-introduce intensive neural outputs and maximal intent without placing the athlete in a harmful situation. 
 
We also implement the overcoming isometric to potentiate our primary resistance movement and typically paired with the prep (warmup) sets.
 
The overcoming isometrics are organized into max effort and dynamic effort emphasis:
1. Max effort method

• Duration= 4-6 seconds
• Number of positions= 3-8
• Volume= 1-3 reps per set

2. Dynamic effort method

• Duration= 1-2 seconds
• Number of positions= 3-8
• Volume= 3-6 reps per set

 
The total volume and joint positions are dependent on the individual’s anthropometrics, time of year and sporting demands. Typically, the full range of motion is addressed, but there are times when we place an emphasis on specific ranges of motion.
 
When we first introduce yielding isometrics, the objective is to maximize the individual’s bodyweight, but at some point, external loading is necessary. The intent of the isometric is extremely important, the athlete’s task is to resist or stop the resistance and maintain strong/ static shapes. This benefits the individual by prolonging yielding strategies and highlight positional awareness. 
 
The yielding isometrics are organized by the duration of the pattern: Long and short. We program all the yielding isometrics into the following:
1. Long Duration Yielding

• 15-60s+ 
• Perform at the disadvantage position

2. Short Duration Yielding (Ascending or descending emphasis)

• 5-15s
• Perform at the disadvantage, mid or advantage position

3. Short Duration Yielding (Partner resisted or tactile information)

• 2-5s
• Perform at the disadvantage, mid or advantage position

4. Short Duration Yielding (Isometric-dynamic)

• 2-10s
• Perform at the disadvantage, mid or advantage position

5. Oscillatory 

• 5-15s
• Perform with smaller amplitudes

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