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🌱 Essentials: Isometric Training
Dan Pearson
April 30, 2024
QUOTE OF THE DAY 🌱
“Life has a way of testing you to see if you are ready for what you asked for. Make sure you are always prepared.”
Tuesday 30th April 2024
ESSENTIALS: ISOMETRIC TRAINING
333 words | 1 min 13 sec read
Isometric Training is a form of resistance training that can have direct effect on running and sport performance.
Primarily due to its positive effect on tendon, muscle and central nervous system adaptation.
Adaptation to these structures improves strength and power - which we know is expressed during the defining moments of competition.
Isometric training can be used used in different scenarios that yield different outcomes;
Position-Specific Strength
Long & Short Muscle Lengths
Tendon Stress-Relaxation
Improving Strength w/o Muscle Soreness?
Let’s explore the two main types of Isometrics & how you can use them…
TO PUSH OR TO HOLD?…
PUSHING ISOMETRICS
A Calf Pushing Isometric
Involves pushing against an immovable object.
Concentric focused contraction.
Great for improving Rate of Force Development (Producing Force FAST).
High intensity for short durations.
HOLDING ISOMETRICS
A Press Up Isometric Hold
Holding Isometrics are isometrics that aim to resist any movement of the joint.
The muscles produce an equal and opposite force to mass being held to prevent the muscle changing length.
More of an eccentric demand to resist lengthening.
These are typically more fatiguing compared to pushing isometrics...
Can be longer duration (30-40s) and shorter duration (3-10s)…
TRAINING TAKEAWAY: ISOMETRICS
Choosing whether to use pushing or holding isometrics:
Assess the demands of the sport and associated physical demands.
Football Demands:
Concentric Demands - Acceleration / Jumping
Eccentric Demands - Deceleration, Changing Direction, Running
Running Demands
Concentric Demands - Ankle/Calf push during propulsive phase
Eccentric Demands - Stance leg in running (Acts to resist movement)
Alex Natera indicates:
“For movements like running where muscles perform isometrically, holding isometrics may better replicate the demands of the stance phase as lower limb muscles function to resist further flexion of the hip, knee and ankle.”
As you can see, isometrics play different roles within your training;
A variety of pushing and holding isometrics will be valuable for your athletic development.
Your next step is to plan your programme…
For support with programming, technique, accountability…
Join the Pearson Performance Club - Performance Solutions for Athletes.
Click the link above to find out more.
See you in the next one.
Dan.
Got any questions or thoughts about this edition? If so, send us an email to [email protected]