Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations.
In strength and conditioning, various training methods are employed to enhance athletic performance, prevent injuries, and improve overall fitness. Among these methods, isometric training stands out as an effective and often underutilized tool. This article delves into the benefits of isometric training and why it should be integral to any strength and conditioning program.
What is isometric training?
Isometric training involves muscle contraction without any visible movement in the angle of the joint. Unlike dynamic exercises, such as squats or bench presses, where muscles shorten or lengthen, isometric exercises maintain a constant muscle length. Common examples include holding a plank position, wall sits, holding a squat at the bottom of the movement, or squeezing a handgrip.
Benefits of isometric training
1. Enhanced muscle strength
Isometric exercises can significantly increase muscle strength. By engaging muscles in a fixed position, they are forced to maintain tension, which can lead to strength gains. Studies have shown that isometric training can improve strength in specific joint angles, which can be beneficial for activities that require static strength. It will never be a bad thing to be strong, all other qualities, including injury prevention, start with a solid base of strength.
2. Injury prevention and rehabilitation
Isometric training is particularly effective in injury prevention and rehabilitation. Because it involves static contractions, it places less stress on joints and connective tissues compared to dynamic movements. With this in mind, isometrics also have been shown to alter pain in tendinopathy by increasing muscle stiffness which assists the tendon healing process. This makes it an ideal method for individuals recovering from injuries or those with joint issues. Isometric exercises can help maintain muscle mass and strength without exacerbating existing injuries.
3. Improved muscle endurance
Holding a muscle contraction for an extended period enhances muscle endurance. Isometric training can train muscles to sustain prolonged efforts, which is essential for athletes in endurance sports and for anyone looking to improve overall stamina. Exercises like planks and wall sits are excellent for building core and lower body endurance, respectively. However, after the novice and early intermediates in training tenure, change the training programs to enhance muscle activation and rate of force development.
4. Increased muscle activation/rate of force development
Isometric training can lead to greater muscle activation. When holding a position, the muscle fibers are engaged fully to maintain stability and strength. This can result in improved neuromuscular efficiency, allowing for better muscle recruitment during dynamic movements. Due to such, enhanced muscle activation can translate to more effective performance in various sports and physical activities. Secondly, Isometric exercises can improve the rate of force development (RFD) in muscles. RFD is the ability to generate force quickly, crucial for explosive movements in sports and daily activities. Such increases are due to motor unit recruitment and muscle synchronization. These concepts, when improved, force the body to adapt & develop explosive capabilities from a static position.
Techniques for isometric training
Incorporating eccentric training into your workout routine doesn’t require a complete overhaul. Here are some effective techniques to add an eccentric focus to your exercises:
1. Isometric repetitions
One simple method is to slow down the eccentric phase of your exercises. For instance, when performing a squat, take 4-7 seconds to brace and hold yourself down at the end range of motion (top of the quads parallel to the floor) before pushing back up. This extended time under tension increases the stress on your muscles, promoting great strength and hypertrophy gains.
2. Isometric-only exercises
Another approach is to perform isometric-only exercises. This involves using a heavier weight than you can lift concentrically and focusing solely on the isometric phase of the movement. For example, with back squats, you could use a partner to help lift the weight upward after allowing yourself to hold the isometric contraction at the bottom of the squat position.
3. Volume recommendations
There are varying thoughts behind volume recommendations with eccentric movement. However, in my own coaching experience/research; I have found some ranges that are optimal in the programming administered to athletes over the past 10 years.
For novices: 3-4 sets x 3-5 reps of 4-7 second isometric holds in compound lifts (Squat, Bench, & Deadlift)
60-80% of 1 rep max, depending on what phase of training the athletes are in
For intermediates/advanced athletes: 4-6 sets x 1-4 reps of 4-7 second isometric holds in compound lifts
65-88.5% of 1 rep max, depending on what phase of training the athletes are in
Conclusion
Isometric training offers a variety of benefits, from enhanced muscle strength to improved rate of force development. Its versatility and accessibility make it an excellent addition to any strength and conditioning program. By integrating isometric exercises into your routine, you can achieve a well-rounded and effective approach to fitness and performance. Whether you're an athlete, a fitness enthusiast, a coach looking to learn, or someone looking to improve overall physical health, isometric training can provide significant and lasting benefits.
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Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the University of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!
References:
Biagioli, B. (2015). Advanced Concepts of Strength and Conditioning
Bondarchuk, A. (2007). Transfer of Training in Sports
Dietz, C. Petereson, B. (2012). Triphasic Training: A Systematic Approach to Elite Speed and Explosive Strength Performance
Simmons, L. (2007). The Westside Barbell Book of Methods
Verkoshansky, Y. (2003). Supertraining
Zatsiorsky, V. Kraemer, W. (2006). Science and Practice of Strength Training
