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Isometric Training

Isometric training is a strength training method where muscles produce force without changing length. It increases static strength, especially at the joint angles performed. The main benefits are strength gains for sports requiring great strength with little movement, like martial arts or gymnastics. Exercises include pushing against a wall or holding positions like a plank, push-up, front lever, or planche for set durations.

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349 views1 page

Isometric Training

Isometric training is a strength training method where muscles produce force without changing length. It increases static strength, especially at the joint angles performed. The main benefits are strength gains for sports requiring great strength with little movement, like martial arts or gymnastics. Exercises include pushing against a wall or holding positions like a plank, push-up, front lever, or planche for set durations.

Uploaded by

Jamie
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Isometric training is a strength training method where the muscle produces a force,

but there is no change in muscle length.

An isometric contraction does not produce movement because the muscle does not
change in length.

The main benefit of this training is that it provides increases in strength for static
contractions. This is good in sports that require great strength with little movement,
such as, some martial arts, gymnastics or dance.

Isometric training also produces specific muscle strength increases in that the
increase in muscle strength is greatest at the joint angle that the static contraction is
performed at. For example, if you hold an isometric contraction at 110 degrees
around your elbow, your strength gains are greatest for this angle.

Isometric exercises include, pushing against a wall, holding a push-up position, front
and back lever, planche etc.

Isometric training is easy to perform and requires little to no equipment to be


performed. Calisthenics often uses this training method to increase muscular
strength.

Training program:

30 second plank (increase by 5 seconds every week)

45 second push up hold (increase by 5 seconds every week)

10 second front and back lever (increase by 3 seconds every week)

5 second planche (increase by 1 second every week)

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