Exploring Isometric Training -

Thibarmy
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Isometric exercises refer to contracting a

muscle to produce force, without any
significant movement happening. Iso meaning
“same” and metric meaning “length”; so quite
literally it refer to exercises in which the
muscle(s) stay the same length while
producing force.

As long as I can remember I’ve used isometric

exercises in my own training as well as with the
athletes I work with. Through the years, the
importance and place of isometrics in my
approach has fluctuated, but they were always
present.

In fact, when training athletes, my system uses

a combination of isometric, eccentric,
concentric and plyometric methods. Normally
in every training phase, in a periodized scheme.

Now, before you accuse me of copying

“Triphasic Training” by Cal Dietz please
understand that I first wrote about this
approach in 2003 in an article called Super
Beast . This was a full 9 years before Triphasic
Training was published.

Furthermore my book “Theory and Application

of Modern Strength and Power Methods”
describes this approach in-depth, which was
again published 7 years before “Triphasic
Training”. In fact, I will confess to having never
read Triphasic Training.

My original inspiration for this system was a

Swiss track and field coach named Jean-Pierre
Egger who trained uberfreak shot putter Werner
Gunthor.

When I was 19 I saw a series of videos

detailing his training approach (which you can
still find on Youtube, but only in French) and
that’s when I started researching the use of
isometrics and eccentrics in conjunction with
regular training.

Other inspirations included the work of French

sport-scientist Gilles Cometti. Two of his
books (Méthodes Modernes de Musculation
tome 1 et tome 2), written more than 20 years
ago, were some of the first that I read about
performance training. Cometti’s approach used
a combination of isometrics, eccentrics,
concentrics, plyometrics and EMS.

Further inspiration came from the work of Bob

Hoffman (in reality, books by Bob Hoffman
about methods developed by Dr.John Ziegler),
specifically his book “Functional Isometrics”.

It is my belief that isometric training is one of

the most underrated training tools. It is not
often used simply because most people don’t
know how to use it properly, meaning they get
suboptimal results.

In this article I want to teach you about the

various isometric methods you can use, their
training effect and how to program them
effectively.

The Types of Isometrics

There are several types of isometrics, each
with their own specific effects. This is why
some might have experienced poor results
when trying isos: they might have used the
wrong version for their objective.

We can classify isometric exercises into three

broad categories. Each of which will include a
few variations.

Overcoming isometrics

In an overcoming isometric, your goal is to

attempt to move a resistance that cannot be
moved. It could be the safety pins in a power
rack, a special tool like the Isochain, or any
fixed object that is solid enough for you to push
hard against maximally. Even though there is
no movement, your intent is to push/pull as
hard a possible as if you were trying to move
the resistance.

Yielding Isometrics

In a yielding isometric the intent is different.

You are not trying to move an immovable
resistance; but rather you are holding a weight
in place and/or maintaining a set position. You
can hold the weight in various positions or just
a single position. Or you could simply hold a
position using your body weight as resistance.

Note that loaded stretching is a form of

yielding isometric performed at a position
where the muscles are at the end of their range
of motion. These will be covered individually.

Stato-Dynamic

This is a hybrid method in which you include

one or several isometric hold(s) (yielding iso
action) within a single or multiple rep(s). The
holds can either be performed during each
repetition of a set (the most common
approach), at the beginning of the set (called
iso pre-fatigue) or at the end of the set (called
iso post-fatigue).

These three broad categories then have several

variations within them, such as:

Functional isometrics
This approach is both an overcoming isometric
and stato-dynamic method. It is very similar to
the overcoming method; in that you will be
pressing against the safety pins in a power
rack. The main difference is that you do it with
a loaded barbell instead of with the empty bar.
You set up in the rack with two sets of safety
pins about 5-6” apart. The bar rests on the
lower set of pins and you press the bar into the
higher one.

There are two main ways of using this

variation:

1) working up the heaviest weight you can

bring to the second set of pins and hold for 6
seconds (obviously this means that you are not
pressing hard into the pins as the resistance
comes mostly from the barbell weight)

2) using a more manageable bar weight

(around 80-90% of your max on a lift) and then
pressing into the pins as hard as possible.

Isometronics (max fatigue method)

This is a variation of the functional isometric
method, but in which you do “reps”. The set-up
is similar to that of regular functional
isometrics (two sets of safety pins). But a set
is done in several steps:

1) Use a bar weight of around 80% of your

maximum on the full range lift

2) Press the bar from the lower set of pins to

the higher one and push in to the pin for a
second. This is one rep.

3) Perform 6-8 reps like that.

4) On the last repetition, keep pressing against

the pins as hard as possible for 4-6 seconds.

5) After returning to the lower pins attempt one

last press to the higher pins.

Loaded stretching

This is a form of long duration yielding

isometrics performed when the target
muscle(s) is/are in its/their most stretched
position. When you reach the lowest position,
you actively try to work with gravity to reach an
even greater stretch.

For example, if you are doing a DB bench press

loaded stretch, once you are in the lowest
natural position you actively pull with your
upper back to try to increase the stretch even
more. For more information about loaded
stretching and its proper parameters and
benefits, please visit my article on the subject.

Reactive isometrics

This is also form of plyometric exercise. It

consists of dropping a weight (or your body)
and suddenly catching it. Upon catching it you
must immediately stop the movement. If you
want to argue semantics, it is technically not
an isometric action, as there will be an
extremely small elongation of the muscle, so it
would be more of an eccentric action. But the
intent is to stop the weight (or your body) so
that there is no movement upon catching it,
and immediately there is maximal tension
produced.
Parameters to use

With isometrics the two main parameters are

the duration of the effort as well as the level of
intensity of the muscle contraction (or the
weight used).

Some types are best suited for specific

durations/intensities. For example, overcoming
and functional isometrics are best suited for
shorter efforts of a near-maximal or maximal
intensity whereas yielding isometrics work
better with longer durations.

Short Duration/High Intensity Isometrics

These include overcoming and functional

isometrics and are best suited for increasing
strength, specifically at the angle(s) being
trained.

The main benefits of short-duration/high

intensity isometrics (overcoming and
functional isometrics) are:

1. Strengthening a specific joint angle

(normally to fix a sticking point in a
movement)
2. Activate the nervous system to be able to
increase fast-twitch fiber recruitment and
firing rate prior to your regular heavy lifting
3. Increase the capacity to recruit the
synergist and antagonist muscles during a
movement to improve active joint stability
4. Possibly programing the nervous system to
recruit more fast-twitch fibers
5. Can help strengthen tendons

The training parameters to use are:

Duration of a rep: 4-9 seconds

Effort level: maximal effort (a lot of people not

reporting significant gains are simply not
producing enough force during their efforts)

Reps per set: Normally only one effort per set is

performed. But you can go as high as 3 reps of
4-6 seconds with a few seconds in between.

Number of positions: 1 to 3 depending on your

goal. If you are using it to strengthen a weak
part in a range of motion or to activate the
nervous system, only use one position. If you
want to use the isos to strengthen the whole
movement, you will need to use 2 or 3
positions.

Number of sets: typically, 2 to 6 sets are done. I

recommend sticking to a lower number, as
maximal isometrics are very taxing on the
nervous system. If using one position you
should do 3-4 sets, if using two positions I
suggest 2-3 sets per position and if using three
positions, most should stick to 2 sets per
position (or you could do something like 3 for
the sticking point and 1-2 for the other
positions).

Long Duration Isometrics

Yielding isometrics and loaded stretching are
better suited for longer durations and are
therefore more impactful on hypertrophy,
muscle recruitment patterning in specific
positions (used to correct improper
recruitment patterns), tendon development and
mobility (in the case of loaded stretching).

The training parameters to use are:

Duration of a rep: 30 seconds up to 3 minutes

(some, like Jay Schroeder, recommends as
long as 5 minutes). The shorter durations (30-
60 seconds) will be more biased toward
hypertrophy. The longer you go, the greater the
effect on tendons and motor programing.

Effort level: you must use an external load that

makes holding for the prescribed duration
difficult. But you should not accept position
shifts to be able to “make time”. If you can’t
maintain proper positions and muscle tension,
the load is too high.

Reps per set: Normally only one effort per set is

performed. The exception might be with very
long duration isometrics (2-5 minutes) in which
you can take short breaks during the set if you
lose position and muscle tension. This could
qualify as doing multiple reps, but we normally
do not prescribe a certain number.

Number of positions: Since the goal of these

isometrics is not directly strengthening a full
lift, we only use one position. Normally that
position is either the extreme end range
(loaded stretching), the position of highest
tension in the exercise or a key angle you want
to work on improving positional strength and
muscle recruitment.

Number of sets: I normally like to shoot for a

total time under load of 3 minutes for an
exercise (again, you can even work up to a total
of 5 minutes). The number of sets thus
depends on the duration of each set.

Stato-Dynamic Methods I – Intra-Rep

This is the first variation of the stato-dynamic

method, and it consists of including one, or
several, hold(s) during each repetition of a set.
I personally recommend 1 to 3 holds for 2 to 6
seconds each.

Typically, the duration of the hold(s) is inversely

proportional to the number of pauses:

1 hold: 4-6 seconds each

2 holds: 3-4 seconds each

3 holds: 2-3 seconds each

The holds are normally done during the

eccentric phase of the lift. You can do them
during the concentric phase, but this greatly
reduces the amount of weight you can use. I
therefore prefer to use concentric holds during
deloads or technique mastery phases.

We already covered the number and duration of

the holds, let’s look at the other variables.

Effort level: Since the holds are included within

a rep, the effort level or the intensity is related
to your maximum on the lift you are using the
stato-dynamic method on. A barbell weight of
55 – 85% is recommended which, depending
on the number and duration of the holds, will
give you anywhere between 3 and 8 repetitions.
These sets should be taken to a fairly high level
of fatigue, leaving around 1 rep in the tank.

Reps per set: 3 to 8 depending on the number

and duration of the holds.

Number of positions: 1 to 3. Normally the

positions are upper 1/3rd, mid-range and lower

1/3rd of the eccentric range of motion.

Number of sets: Same as with regular lifting. 3-

4 is ideal most of the time.

Stat0-Dynamic Methods II – Pre-Fatigue

In this method you start the set with a

moderate-duration yielding isometric (15-30
seconds) after which you immediately perform
the prescribed number of regular reps.

Duration of a rep: the duration of the hold is 15-

30 seconds. Then normal reps are performed.

Effort level: this is more of a hypertrophy

method than a strength one, so sets of 6-10
repetitions are favored. The pre-fatigue hold
will create about 10-15% of fatigue. As such a
bar weight of around 65-75% is what you
should be shooting for. As a hypertrophy
method, you need to push each set hard, 1 rep
in reserve or less.

Reps per set: 6-10 after the hold.

Number of positions: One. It is normally done at

the position of highest tension. For example,
on movements like rows, chin-ups or any
exercise with a peak contraction (high
tension/resistance at the end of the concentric
range of motion) the hold is performed at the
peak contraction/end of the concentric range.
Whereas on other exercises (e.g. squat, RDL,
bench press, military press, curl, etc.) it is
performed at the mid-range.

Number of sets: Same as with regular lifting. 3-

4 is ideal most of the time

Stato-Dynamic Methods III – Post-Fatigue

This last stato-dynamic method consists of

adding a maximum duration yielding isometric
after you have completed your prescribed
repetitions. This is better used for hypertrophy
as it prolongs the stimulation once you’ve hit a
point where you can’t do any more repetitions. I
especially like to use it on exercises in which
you can perform a loaded stretch (split squats,
DB bench press, RDL, lat pulldown, etc.).

Duration of a rep: After having done your

prescribed repetitions you finish off by holding
the prescribed position for as long as tolerable.
Normally, if you took your set close to failure,
you should aim for 20-30 seconds.

Effort level: this is again more of a hypertrophy

method than a strength one, so sets of 6-10
repetitions are favored. As such a bar weight of
around 70-85% is what you should be using. As
a hypertrophy method, you need to push each
set hard, 1 rep in reserve or less, then hold the
isometric as long as tolerable.

Reps per set: 6-10 followed by the hold.

Number of positions: One. It is normally done

either at the position of highest tension or as a
loaded stretch if the movement lends itself to
it.
Number of sets: This method is a bit more
traumatic than the other stato-dynamic ones,
so you should limit yourself to 2 or 3 sets, most
of the time.

Reactive Isometrics I – Depth Landings / Altitude

Drops

We have four levels of depth landings.

* Level 1 uses a low box: around the same

height as your maximum vertical jump (if your
vertical jump is 30”, use a box that is 30-32”).
The goal of this level is to work on your
capacity to land properly and solidly (you
should master the landing before working on
improving your jumping)

* Level 2 uses a mid-range box height; around

12-18” higher than your maximum vertical
jump. For example if your maximum vertical
jump is 30”, use a box that I between 42 and
48”. This provides a manageable overload
upon landing, creating a greater amount of
force and tension than the landing of a normal
jump. It will improve your capacity to absorb
force, which will translate to a better capacity
to quickly transition to a jump after the dip,
greater jumping height and quicker changes of
direction.

* Level 3 uses a high box; around 20-30” higher

than your maximum vertical jump. This is an
extreme exercise with a very high level of force
absorption. You can only move on to this level
if you have not only gone through levels 1 and
2 (and have adapted to them) but also have an
extensive experience with both jumping
exercises and eccentric emphasis weight
training. Furthermore, it should only be done
for a maximum of 3 weeks, which is enough to
get all the gains you will get from this method.
Any longer than that will risk doing more harm
for very little, if any, added benefit.

* Level 4 uses either the mid (level 2) or high

(level 3) but with added weight. The added
weight will be in the form of a KB/DB held on
the chest (Goblet style), a barbell or DBs held in
a curl, front or lateral raise position, or DBs held
to your side. The extra weight used depends
your strength on the “movement” you are using
to do the hold. The key is upon landing,
everything should be rock solid. Meaning that
you stick the landing and that the is little if any
“give” in the limbs holding the extra weight. The
benefit of this method is that you
simultaneously train the force absorption
capacity of the upper and lower body.

Duration of a rep: The isometric phase itself

(the landing) isn’t long. The goal is to “stick the
landing/land solidly”. Then, hold the position
for 2-3 seconds focusing on maximizing whole-
body tension.

Effort level: As a plyometric exercise, we don’t

want to get anywhere near any fatigue during
your set. Each rep should be solid as a rock.
Quality before quantity.

Reps per set: 3 to 5. Don’t hesitate to terminate

a set before you have completed the
prescribed reps if you feel like you will not be
as solid on the next one.

Number of positions: One.

Number of sets: 2 – 4
Reactive Isometrics II – Drop and Catch

This has a similar training effect to the depth

landings: it trains the muscles, nervous system
and connective tissues to absorb force. By
doing that it also trains your capacity to rapidly
switch from eccentric to concentric action and
increases power production.

Popularized (maybe even invented) by Jay

Schroeder, this method consists of dropping a
weight and rapidly moving the limb down to
catch it. The catch must be as solid, and with
as little give as possible. It’s typically used with
exercises like DB front raise, DB lateral raise,
barbell curl, plate (two arms) front raise and DB
upright rows.

Duration of a rep: The isometric phase itself

(the landing) isn’t long. The goal is to “catch
solidly”. Then, hold the position for 1 second
focusing on maximizing whole-body tension
(eventually you can transition to immediately
exploding back up when you catch the weight).

Effort level: As a plyometric exercise, we don’t

want to get anywhere near any fatigue during
your set. Each rep should be solid as a rock.
Quality before quantity.

Reps per set: There are two main approaches

here. The first one is more in line with
traditional plyometric training and uses 5-10
reps per set (10 is higher than traditional plyo
drills, but the drop and catch are more targeted
and less demanding systemically). With ample
rest between sets.

The second approach uses a higher volume of

work to develop anaerobic capacity while still
being forced to use the fast twitch fibers. This
gives the FT fibers a lot of contraction time
which will improve your capacity to recruit
them and can even have a significant
hypertrophy effect. You would do what could
be called a “rest/pause set” in which you do 5-
10 reps, then rest 10 seconds and repeat that
sequence for a total of 6-10 sets.

Something like:

8 reps

10 seconds

8 reps
10 seconds

8 reps

10 seconds

8 reps

10 seconds

8 reps

10 seconds

8 reps

End of set

Number of positions: One.

Number of sets: 2-4 for the more traditional

approach, 1 long sequence of 6-10 sets for the
anaerobic capacity approach.

Reactive Isometrics III – Striking Reactive

Isometrics
I learned about this method from my former
client, friend and now one of the most
innovative strength coaches in the world,
Steffan Jones. It is very similar to the previous
two methods (depth landings, drop and catch)
in that there is a sudden and forceful isometric
contraction to absorb force. This time it is
realized by hitting a heavy bag. Steffan works
mostly with throwing athletes (cricket fast
bowlers and baseball pitchers) so the video he
sent me is specific for that type of action but I
see a lot of application to bench press
strength/injury prevention as well as in tackling
sports like American football and rugby.

Programming Considerations

I’ll try to make this section as simple and as

palatable as possible. Programming these
methods could be extremely complicated if we
included all the possible intricacies and you
would end up needing 3 Ph.Ds and to be sober
for 3 months just to be able to digest the info.
Instead, I’ll give you guidelines based on how I
work with isometrics.

1. Just like with every method, I highly

recommend only using one method per
session. Meaning that I include one
isometric day per training week.
2. Since I use isometrics throughout the
whole program (not just in some phases) I
normally periodize it with longer duration
work in the early phases, more
intense/shorter duration isometrics next
and then “explosive/reactive” isometrics.
3. I typically use a specific method for 3 – 4
weeks.

An example could thus be:

Accumulation phase

Block 1 (3 weeks)

Loaded stretching

Block 2 (3 weeks)

Pre or post-fatigue stato-dynamic

Intensification phase

Block 3 (3 weeks)

Overcoming isometrics as activation

Intra-rep stato-dynamic

Block 4 (3 weeks)

Depth landing/drop and catch as activation

Functional isometrics

Realization phase

Block 5 (4 weeks)

Depth landing/drop and catch

Striking isometrics

Of course, this is just an example. You don’t

have to follow it to a “T”.

4. You can use isometrics only to address a

specific issue. You don’t have to make it a
 large part of the complete system. For
example, overcoming isometrics can be
used for activation at the beginning of a
workout, functional isometrics and
overcoming isometrics can be used to
strengthen a sticking point, stato-dynamic
methods can be used to focus on lifting
technique and body rigidity, loaded
stretching can be used to improve mobility
and reduce the risk of injury. But I still
recommend only using a specific method
for 3-4 weeks.
5. Isometrics can be very hard on the nervous
system, especially at first when you have
little experience with them. You should take
that into consideration when planning your
training volume for a few weeks.
6. This is true for every type of training
method, but always try to use the fewest
number of different methods within a
workout. This is especially true when
dealing with neurologically demanding
methods (for example isometrics and
plyometrics in the same session). That’s
why I personally like to program only one,
maybe two, method(s) in a session. If you
have to include several methods within a
 workout, try to select methods of a similar
nature or that target similar adaptations.

Conclusion

Isometrics are nothing new. But because you

likely have not used them in the past they will
provide a novel training stimulus to your body.
This will likely allow you to progress at a much
faster rate, at least for a few training blocks.
Even once this rapid adaptation stage is over, I
still believe that it is important to train the body
with as many different types of muscle
contractions as possible.

Each type of contraction provides a different

neuromuscular stimulus and the more tasks
you ask that system to perform the better your
body will perform (and look).

Sadly, anything that moves away from the “big

basics” or “meat and potatoes” of training are
often quickly dismissed and even discredited
by traditionalists (or meatheads with a closed
mind to new ideas). Don’t get me wrong,
isometric methods will not replace the big
basic lifts with progressive overload. But they
do provide unique benefits that can contribute
to, not only greater overall progress but also
faster performance improvements on those big
basic lifts.

Give them an honest try and see for yourself.