ISOMETRICS FOR PERFORMANCE
It's fitting that I should start talking about these now given our current situation. It's not some new phenomenon like you might think, it's just rarely spoken about because it's poorly understood. Some of my own clients would have experienced using some form of isometrics but more so from a 'potentiation' perspective and getting them ready for higher velocity work. However, they are ever so convenient for most of us who no longer have access to heavier weights and are keen to maintain, or even build strength without setting foot in the gym again.
Disclaimer: Without certain pieces of equipment we will never be able to optimise these, but with a little imagination we can get pretty close.
Disclaimer: Without certain pieces of equipment we will never be able to optimise these, but with a little imagination we can get pretty close.
Example of an iso-hold calf raise being performed as part of a pre-run warm up.
Isometric contractions are muscle contractions where there is force produced, but no change in length. On the force production curve, they come just behind eccentrics and ahead of concentrics in regards to maximal force you can produce during each type of contraction. They also happen almost all of the time, throughout the day and during sports performance.
The SSC (stretch-shorten cycle) is the series of actions that the muscle goes through during higher speed repeated actions like running, sprinting, jumping etc. The three stages usually follow: an eccentric stretch, followed by a period of an isometric contraction (no change in muscle length but tension is still being produced) immediately followed by a powerful concentric movement. The magnitude and rate at which this happens is dependent on loads of variables, none of which I'll get into now.
During every SSC action, there's an isometric phase. An isometric muscle contraction can be described as one that resists change in length, or the split period of time after overcoming forceful eccentric loading.
Take sprinting for example, when the foot comes down to strike the floor, the calf-achilles complex must resist dorsi-flexion (toe up), contract isometrically for a split second and reverse that action into a powerful toe-off, repeatedly over the time/distance that you need to cover. Or landing from a height and jumping again as fast as you can. The calf-achilles has to eccentrically contract to stop the fall, followed by a brief isometric contraction before the powerful jump in the air again.
If the muscles in question aren't able to produce enough force during these contractions then the force transfer is lost and you either end up injured because you weren't strong enough to overcome the eccentric, or you limit the amount of power you can produce concentrically.
Below is just one example of how this plays out in real life.
The SSC (stretch-shorten cycle) is the series of actions that the muscle goes through during higher speed repeated actions like running, sprinting, jumping etc. The three stages usually follow: an eccentric stretch, followed by a period of an isometric contraction (no change in muscle length but tension is still being produced) immediately followed by a powerful concentric movement. The magnitude and rate at which this happens is dependent on loads of variables, none of which I'll get into now.
During every SSC action, there's an isometric phase. An isometric muscle contraction can be described as one that resists change in length, or the split period of time after overcoming forceful eccentric loading.
Take sprinting for example, when the foot comes down to strike the floor, the calf-achilles complex must resist dorsi-flexion (toe up), contract isometrically for a split second and reverse that action into a powerful toe-off, repeatedly over the time/distance that you need to cover. Or landing from a height and jumping again as fast as you can. The calf-achilles has to eccentrically contract to stop the fall, followed by a brief isometric contraction before the powerful jump in the air again.
If the muscles in question aren't able to produce enough force during these contractions then the force transfer is lost and you either end up injured because you weren't strong enough to overcome the eccentric, or you limit the amount of power you can produce concentrically.
Below is just one example of how this plays out in real life.
 Initial ground contact - muscles must act eccentrically to stop your body continuously falling towards the floor. |  Isometric Phase - muscles have slowed down the descent of the body and now holds it isometrically as the force needed to propel the body upwards is generated. |  Toe Off - Body is just about to leave the ground after the muscles have gone through a full SSC series during a pogo jump. |
One thing I won't be able to go into detail about is exactly HOW they induce these changes because it's just far too extensive to cover in a short article.
What I have done is condensed the positive effects of isometrics into a non-exhaustive list to give you an idea of how much your leaving on the table by not doing them!
What I have done is condensed the positive effects of isometrics into a non-exhaustive list to give you an idea of how much your leaving on the table by not doing them!
A non-exhaustive list of the benefits of isometrics compared to traditional weight training.
But how do we know how to implement them? How many? How long? All questions going through people's mind's. As always with any training strategy it's always a case of "what's the best way" etc etc. I'm going to briefly cover over what the majority of the research says with regard to different goals. Everyone will have their own individual differences but for the most part this will bang on the money. Another disclaimer, this is purely for performance benefits and those that have longer standing, degenerative problems with their tendons should not follow this advice. Isometrics designed for rehab and health purposes follow different loading protocols for the required adaptations. Do not attempt to do these if your already currently dealing with a tendon issue.
Develop Maximal Strength
When thinking about developing maximal strength, it's important to remember that isometrics are very good at it, but only at specific joint angles at which they are trained. For example, if your goal is to develop strength at the bottom of your squat because you struggle getting out of that position, then that is the position you need to train at. If your target is to jump higher, then there is a specific angle that you jump at that you need to train at. The more specific your goal, the more specific the positions you need to train at are.
Duration: Long = 30-45s. 45 seconds seems to be the ideal minimum. However, it makes sense to work your way up to that rather than starting there.
Intent: Slow, gradual build up to maximum.
Intensity: While you don't need to always train at 100% to see the benefit with these, 85%+ of a maximal contraction at the least is sufficient. There will be times where going to a maximum 100% is needed. Towards the end of a programme on your most intense weeks you might hit 100%.
Muscle Length: Preferably long. The majority of the research supports training at long muscle lengths for strength. We tend to be weaker at end ranges so training at these long muscle lengths is a smart idea. It also helps increase pennation angle (angle at which muscle fibres contract), improving the force production capabilities of that specific muscle (muscle fibres).
Duration: Long = 30-45s. 45 seconds seems to be the ideal minimum. However, it makes sense to work your way up to that rather than starting there.
Intent: Slow, gradual build up to maximum.
Intensity: While you don't need to always train at 100% to see the benefit with these, 85%+ of a maximal contraction at the least is sufficient. There will be times where going to a maximum 100% is needed. Towards the end of a programme on your most intense weeks you might hit 100%.
Muscle Length: Preferably long. The majority of the research supports training at long muscle lengths for strength. We tend to be weaker at end ranges so training at these long muscle lengths is a smart idea. It also helps increase pennation angle (angle at which muscle fibres contract), improving the force production capabilities of that specific muscle (muscle fibres).
Develop Explosive Power
The principle of specificity rules all adaptations and this is no different. When we conceptualise explosive power as it manifests itself in sport it is producing a lot of force in a short space of time. So it then helps us to manage the variables in the programme. We'll still have to include some dynamic exercises to promote power but isometric contractions have their place as well!
Duration: 2-10 seconds. Shorter for more intense bursts of power.
Intent: Explosive. 0-100% as fast as you possibly can.
Intensity: As stated in the prelude to this section, specificity is key. Maximal contraction is key to developing explosive power. However, don't forget that you have to prep for it properly. In sessions where you are working at 100%, ensure you ramp up in some warm up sets so you're prepped properly.
Muscle Length: This will be specific to the position you are training. For example, for top end speed specific iso, muscle lengths (gastroc) will be in the mid range. for an acceleration specific iso, muscle length will be shorter. As long as the position you are in is specific to your outcome, that's the critical factor.
Duration: 2-10 seconds. Shorter for more intense bursts of power.
Intent: Explosive. 0-100% as fast as you possibly can.
Intensity: As stated in the prelude to this section, specificity is key. Maximal contraction is key to developing explosive power. However, don't forget that you have to prep for it properly. In sessions where you are working at 100%, ensure you ramp up in some warm up sets so you're prepped properly.
Muscle Length: This will be specific to the position you are training. For example, for top end speed specific iso, muscle lengths (gastroc) will be in the mid range. for an acceleration specific iso, muscle length will be shorter. As long as the position you are in is specific to your outcome, that's the critical factor.
Hypertrophy
It's difficult to think how isometric contractions can aid in muscle hypertrophy. You've all been told you need to train to failure, train the muscle throughout it's full range and whole bunch of things that need to be present. Hypertrophy happens as a result of sarcoplasmic hypertrophy and also myofibrillar hypertrophy, the latter being the one we'll achieve with isometrics.
Duration: Longer duration holds to illicit metabolic stress within the localised area.
Intent: Grind to maximal intent and hold it for the duration.
Intensity: 85%+
Muscle Length: Longer muscle lengths help promote an improvement in pennation angle.
Duration: Longer duration holds to illicit metabolic stress within the localised area.
Intent: Grind to maximal intent and hold it for the duration.
Intensity: 85%+
Muscle Length: Longer muscle lengths help promote an improvement in pennation angle.
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It's a lot to take in but hopefully it makes you think about your training now. There are many ways in which we can get the adaptations we're looking for. Everything has it's place and isometrics are no difference. In a programme where vertical force production, power & speed is concerned then isometrics should be involved in some form somewhere!
Have a look below at some variations of exercises you can do at home that might have place in your programme. Disclaimer: this was written during the worldwide Covid-19 pandemic of 2020 hence the use of a towel.
Have a look below at some variations of exercises you can do at home that might have place in your programme. Disclaimer: this was written during the worldwide Covid-19 pandemic of 2020 hence the use of a towel.
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