What does everyone think about the use of isometrics for athletes? Lately I’ve been reading up alot about Jay Schroeder and DB Hammer, and while I don’t completely agree with alot of their stuff, I think the use of isometrics (not exclusively) is very interesting. Isometrics can be used to increase fascicle length in muscles and recruit fast-twitch muscle fibers (debatable), and I think the use of isometrics prior to plyometric / explosive / reactive training can be very beneficial.
Show me some results. I don’t buy it. Possibly can be used on occasion but I think it’s crazy to do 5minute iso holds or whatever DB et al. promote. First link doesn’t work btw but that study is a little weird…training isometric plantar flexion and measuring the results of a concentric only stiff legged jump increasing from 0.057 to 0.093 meters? In untrained individuals?
I use isometric and quasi-isometric work all the time but it isn’t the focus of the training. Two things that limit isometric work for true, functional, applicable strength development is that fully isometric contractions rarely occur in sporting movements and also, any gains in strength from isometric strength work are limited to +/- 15 degrees of the trained hold angle. Nonetheless, there’s some form of it in every training plan I design with the integration varying from very general calisthenic work to high intensity strength work to speed-power development stuff.
Show me some results. I don’t buy it. Possibly can be used on occasion but I think it’s crazy to do 5minute iso holds or whatever DB et al. promote. First link doesn’t work btw but that study is a little weird…training isometric plantar flexion and measuring the results of a concentric only stiff legged jump increasing from 0.057 to 0.093 meters? In untrained individuals?
Mortac, you’ve ragged on Inno-Sport since I can remember, and I don’t like it. I have no problems with criticism of the system, but you make comments without even basic knowledge of what you’re talking about. Nowhere in the Inno-Sport system are 5 minute ISOs recommended. In fact, the upper limit of work of any kind with the IS system is 70 seconds (in general). The longer isometrics are from Jay Schroeder, who is in no way affiliated with the IS system.
That having been said, there are benefits to long duration iso holds (several minutes in duration). In addition to providing quick increases in ROM, the method is also great for causing hypertrophy in fast twitch fibers almost exclusively, and increasing mitochondrial mass and anaerobic energy pathway power.
Really though, stop insulting things until you understand them.
...there are benefits to long duration iso holds (several minutes in duration). In addition to providing quick increases in ROM, the method is also great for causing hypertrophy in fast twitch fibers almost exclusively, and increasing mitochondrial mass and anaerobic energy pathway power.
I’m curious to see some sources for these points. I’ve heard Pavel Tsatsouline speak about the first point but other than PNF scenarios I haven’t really seen anything about it. On the fast twitch fiber hypertrophy this one has to be taken in to context I think because the question would really be whether it changes the firing characteristics of the fiber (which are determined largely by the motor unit as a whole and not just the fiber).
Here is a post I made on another forum. It will give some back to long duration ISOs for hypertrophy.
Okay, I’ve been doing a lot of digging and I’ve finally found scientific documentation that supports the use of long duration unloaded ISOs as used by Jay Schroeder.
JackM, the brilliant contributor over on the DB Boards, has said numerous times that failure in long duration ISOs is due to occlusion, and that loads light enough to be held for extended periods of time would cause fiber transformation towards type I fibers. However, I’ve discovered studies dealing with a new type of Japanese training known as “Kaatsu” that demonstrate the exact opposite.
Kaatsu training involves lifting loads of roughly 20% 1RM for 15-30 reps while one has a tourniquet fastened over the proximal part of the limb they’re working. The tourniquet limits oxygen transport to the muscles and deprives the type I fibers of the fuel they need to contract. Within this environment, type II fibers thrive and have been shown to increase in volume by 27.6% after only 2 weeks of training. Similarly, whole muscle cross sectional area has been shown to increase by upwards of 5% for highly trained college T&F;athletes within the same time frame, while increasing strength by nearly 10%.
This is believed to happen because IGF-1 and GH levels skyrocket after performing Kaatsu training. Also, the body learns to produce more fast twitch fiber when confronted with a lack of oxygen.
Jay’s several minute long ISOs would work much the same as Kaatsu training, but instead of a tourniquet cutting off blood flow (and therefore oxygen) to the working muscles, the sustained contraction will do the job. Not only will the ISOs work to elongate the local fascia, but they will also provide functional type II fiber hypertrophy, and in large amounts too. In fact, James once claimed to have gained 16 lbs in one month from the use of light ISOs alone. This claim was scoffed at on the CF Forums, but it’s completely believable under the training conditions.
The only real downside to this type of training is that while absolute strength does increase, relative strength does not. It appears that Kaatsu, or any hypoxic training, does not affect the nervous system. This can be corrected by implementing normal training simultaneously though, or at least I believe it can.
As for the other points, it increases ROM because it is basically an eccectric quasi-isometric. And since flexibility and ROM are mostly neurological, spending a long time in the extreme end of one’s ROM will provide a great opportunity for the muscles to learn their new resting length.
And it increases mitochondrial mass and glycolytic enzymes because it is a form of hypoxic training, which has been shown to have these two effects in previous studies.
Sorry for being so vague, but my research is scattered all over the place and this is the best I could do on short notice.
I think that isometrics followed by explosive / speed oriented lifting is an interesting concept.
I have used this method for acute affects in NFL combine testing with very good success however this is a different mechanism than what was discussed above.
I think that isometrics followed by explosive / speed oriented lifting is an interesting concept.
I have used this method for acute affects in NFL combine testing with very good success however this is a different mechanism than what was discussed above.
Can you possibly elaborate on your use of isometrics, such as what specific isometrics you use?
It depends on the facilities / equipment available. If nothing is available, we’ll just do a maximal isometric quad or maybe glute contraction for about 3-5 seconds.
It depends on the facilities / equipment available. If nothing is available, we’ll just do a maximal isometric quad or maybe glute contraction for about 3-5 seconds.
The purpose being to simply “activate” the muscle prior to another exercise I’m assuming?
The purpose being to simply “activate” the muscle prior to another exercise I’m assuming?
It could be for a couple reasons with that being one of the primary ones. Isometric contractions can produce up to 20% more force than a concentric contraction at similar ranges of motion and strength gains in isometric workouts carryover +/- about 15 degrees so these types of workouts can also be used as a stimulus for improving strength in standard versions of the lift as well. Also, there are times when variety for the sake of variety can be valuable.
Changes in torque and electromyographic activity of the quadriceps femoris muscles following isometric training.Bandy WD, Hanten WP.
Department of Physical Therapy, University of Central Arkansas, Conway 72035-0001.
BACKGROUND AND PURPOSE. The purpose of this study was to examine the effect of isometric training of the quadriceps femoris muscles, at different joint angles, on torque production and electromyographic (EMG) activity. SUBJECTS. One hundred seven women were randomly assigned to one of four groups. Three groups trained with isometric contractions three times per week at a knee flexion angle of 30, 60, or 90 degrees. The fourth group, which served as a control, did not exercise. METHODS. Isometric torque was measured using a dynamometer, and EMG activity was measured using a multichannel EMG system. Measurements were obtained during maximal isometric contraction of the quadriceps femoris muscles at 15-degree increments from 15 to 105 degrees of knee flexion. Measurements were taken before and after 8 weeks of training. RESULTS. Following isometric exercise, increased torque and EMG activity occurred not only at the angle at which subjects exercised, but also at angles in the range of motion at which exercise did occur. Further analyses indicated that exercising in the lengthened position for the quadriceps femoris muscles (90 degrees of knee flexion) produced increased torque across all angles measured and appeared to be the more effective position for transferring strength and EMG activity to adjacent angles following isometric training as compared with the shorter positions of the muscle (30 degrees and 60 degrees of knee flexion). CONCLUSION AND DISCUSSION. These findings suggest that an efficient method for increasing isometric knee extension torque and EMG activity throughout the entire range of motion is to exercise with the quadriceps femoris muscles in the lengthened position.
PMID: 8316579 [PubMed - indexed for MEDLINE]
This suggests that isometrics done at the greatest joint angle will, in fact, increase strength throughout the entire range of motion.
this is an isometric program i havent tried it before so i dont know how reliable it is or if the testimonials are credible but they claim good results
this is an isometric program i havent tried it before so i dont know how reliable it is or if the testimonials are credible but they claim good results
I’m not so sure if I’d place isometrics as the core of my speed development program. Having said that, Frans Bosch does a lot of lifts with his sprinters an jumpers where muscular tension is very high (although rarely isometric).
... any gains in strength from isometric strength work are limited to +/- 15 degrees of the trained hold angle.
What do you think about this..?
....
This suggests that isometrics done at the greatest joint angle will, in fact, increase strength throughout the entire range of motion.
For every one that says things cross over there are a bunch more that say that the training effect is quite specific:
Rousanoglou EN, Boudolos KD.2008. Angle specificity of the knee extensor age-related profile in young female athletes. Int J Sports Med.(1):66-9.
The angle specificity of the knee extensor age-related profile was examined in
young females (13-19 yr). Twenty-one track & field jumpers, 20 volleyball players
and 20 non-active females were separated into the youngest and the oldest age
categories, based on the official competitive age categories. The maximum knee
extensor isometric torque (T MAX) was measured at 9 knee angles. The
relationships between T MAX at the peak of the torque-angle curve and at the
other knee angles (angle-angle relationships) were expressed by R2 (%).
Statistics included two-way ANOVA for age category differences and curve fitting
to R2 joint angle trend lines. Differences between age categories were
significant for the volleyball players and the non-active females (p < 0.05). Age
category had an angle specific impact on angle-angle relationships in the
athletes, with the youngest ones demonstrating greater R2 decrease at the more
extended, or more flexed, knee angles. Significant quadratic R2 joint angle trend
lines were found in all track & field jumpers (p < 0.05) and, in the youngest
only volleyball players (p < 0.05), but not in the non-active females (p > 0.05). In conclusion, the knee extensor profiles of young female athletes show an
age-related angle specificity that should be accounted for when treating athletes
within the age range examined.
T. A. Kitai1 and D. G. Sale1 (1989). Specificity of joint angle in isometric training. European Journal of Applied Physiology, 744-748.
Summary Six healthy women (21.8±0.4 y) did isometric strength training of the left plantarflexors at an ankle joint angle of 90°. Training sessions, done 3 times per week for 6 weeks, consisted of 2 sets of ten 5 s maximal voluntary contractions. Prior to and following the training, and in random order, voluntary and evoked isometric contraction strength was measured at the training angle and at additional angles: 5°, 10°, 15°, and 20° intervals in the plantarflexion and dorsiflexion directions. Evoked contraction strength was measured as the peak torque of maximal twitch contractions of triceps surae. Training increased voluntary strength at the training angle and the two adjacent angles only (p<0.05). Time to peak twitch torque was not affected by training. Twitch half relaxation time increased after training (p=0.013), but the increase was not specific to the training angle. There was a small (1.1%, p<0.05) increase in calf circumference after training. Evoked twitch torque did not increase significantly at any joint angle. It was therefore concluded that a neural mechanism is responsible for the specificity of joint angle observed in isometric training.
