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www.bisonstrength.com /blog/2010/06/isometric-training-exercises-exposed-tendon-strength-is-essential/
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Isometrics, isometric training, static exercises, these words are used more and more frequently nowadays,
however, very few people truly know the real facts about such types of training. Due to the lack of real
understanding of not only the theory of isometric training, but also the proper way implementing isometrics, the
strategy drove many athletes away. Currently it is only used in yoga and pilates. If you start researching the topic
on the Internet, you will, unfortunately, not nd much useful information about the isometric exercises. All you will
nd is the denition of isometrics, and a general idea about the exercises, if that.
In many articles writers seem to mislead readers due to their own misunderstanding of the concept. Always
being a huge fan of combining static and dynamic strength training, I spent a lot of time researching the subject
and translated some material from Russian in order to shed some light on isometric training. Therefore here is
the isometric training exposed!
During the World War I, Alexander was captured by Austrian troops three times, and three times escaped (at
least once by pulling the prison cell door steel bars out). After the third break out, Alexander was able to escape
Austria and moved to England, where he lived the rest of his life.
The most amazing thing about Alexander was his body size: height 5 6-7, weight no more than 176lbs,
chest measured 47in and biceps 16.1 inches. Alexander said he had to increase the size of the biceps from 15
inches, as the public liked to see big muscles; however, he always used to say big biceps do not stand for
strong arms, as big stomach does not stand for good digesting system. This is not one of Ripleys Believe it or
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Not history tricks, go ahead and research Alexander Zass, see what other of his tricks I missed.
The amazing strength of the Great Samson reached the United States, where athletes started adopting
Alexanders training methods, including falsely claimed to be a father of such Charles Atlas. It is only due to such
training Alexander was able to reach such levels of physical strength. Zass was not a born superman; he stated
that the sources of his strength were strong tendons, will power, and mastering muscle control. So what is the
secret behind the isometric training? What does it have to do with tendon strength? and why does it allow
developing such astonishing levels of physical strength?
Isometric Hold: An isometric hold is a static exercise in which an athlete is required to hold a particular position
with or without resistance for a required period of time. The athlete is trying to disallow any movement, while
trying to recruit the correct muscle bers to perform this movement. This type of isometric is used to educate the
body to properly recruit and stabilize the kinetic chain.
Isometric Press: An isometric press is a static exercise in which the athlete pushes or pulls against an
immovable object for a required time. The athlete is trying to generate as much force as possible, trying to
actually move the immovable object. This method of isometric teaches the CNS (central nervous system) to
recruit more muscle bers to perform a movement, so when the similar movement is performed dynamically,
these extra muscle bers will be readily activated.
Isometric Contrast: By putting the muscles in the least mechanically advantageous position (stretched position)
and requiring those muscles to re maximally from this position, an athlete is asking his CNS to work overtime.
As the CNS allow the recruitment of more muscle bers to perform this movement, the force being generated is
increased. Once the athlete stops the isometric exercise they will then perform a power movement for low
repetitions with minimal rest. The theory behind the contrast is based on the fact that the athlete will readily
activate more muscle bers to perform the ballistic movement, when preceded by an isometric exercise.
Oscillatory Isometrics: Immediately following an isometric exercise (release all tension), the athlete will perform
a single or series of powerful micro-contractions in the same mechanical position as the isometric contraction
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was performed. Basically all tension will be released from the isometric exercise and the dynamic form of the
exercise will be performed with minimal range of motion occurring.
Impact Absorption Isometrics: A Form of isometric in which an athlete will absorb a force or impact and
immediately perform an isometric contraction for a required time. Upon properly absorbing the impact, the athlete
will minimize any change in the joint angle and hold this position.
Here we go, this is the logic that many athletes seem to not know or ignore. Lets take pro bodybuilders mean
looking machines with veins popping out. Yes they have a lot of muscle tissue; however, they do not have large
and strong enough tendons to help engage all of that power and connect it to the bone, which only creates an
illusion of strength. Bodybuilders focus on muscle isolation and sometimes linear strength; therefore, their
exercises completely ignore true functional strength with tendon strengthening exercises. Just imagine how
much strength bodybuilders would have, if they also implemented isometrics to support all that muscle! But it is
called bodybuilding, not bodystrengthening
Strength training must be a part of any athletes workout =>there is no true strength without tendon strength
=>isometrics must be a part of every athletes workout.
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do help indirectly by increasing strength, therefore, allowing you to intensify your dynamic workouts; however,
saying that isometric training directly impacts weight loss is unfair and deceptive.
breaking the chain, once you learn the isometrics and train
properly for long enough it will break when its time to break), while focusing on the process and the
volume of the body power.
4. Breathe steadily and calmly. If breathing becomes deeper or more frequent, your heart will start rushing,
breaking the power wave stop immediately. Rest, calm down, repeat. Try to feel trough the exercise.
5. The power wave must involve the whole body, only this way you will be able to strengthen the muscle-
tendon-bone relationship.
6. Always stretch your muscles thoroughly before training, using static and dynamic stretching to avoid
serious muscle and joint injuries
7. Start exercise with zero amount of strength and start slowly and steadily increasing it.
8. Do not hurry, let the overall exercise and reaching the level of maximum strength appear naturally, start
with 2-5 second exercises and increase the time over time.
9. Listen to your body during the whole process, feel the ow of power and strength, feel the release, listen
to the recovery with a feeling of uncertainty followed by the new inow of strength. Only this way one
learns to have full control of the muscles.
10. Implement exercises properly the rst time, as statistically it takes roughly ten times longer to change a
habit then to get it. Get used to doing exercises properly the rst time; for instance, on squads, you must
feel it in your quads more than anywhere, otherwise, you have a problem.
11. Use natural biomechanical exercises and positions, do not try to twist your joints the way they are not
meant to be twisted.
12. Properly use muscle imbalances, teach the CNS to recruit proper muscles, increase strength and power
13. Isometric hold time range should be less than 2-3 minutes
14. Isometric press time range should be less than 9 seconds
15. Impact Absorption Isometrics can be held for up to 5 seconds
16. As an athlete, use isometrics as a supplement to training, as sport is dynamic and thus your training
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needs to be dynamic as well
17. If you feel sharp pain in your muscles or joints, stop immediately, rest more than usual, stretch, repeat the
exercise with low pressure; feel what is causing the pain. If pain continues, stop and give it a day or a few
to heal, only then try again (or pay for negligence later). If pains persist, consult your physician.
18. Prepare yourself mentally; imagine a continuous movement, whatever it may be. Chains and walls only
exist physically, not mentally.
19. Only set time limits on your sets, not rests. Allow your muscles to recover from the previous exercise, but
do not slack o between sets. Listen to your body, feel your muscles, use only enough time for them to
recover according to your personal assessment, not more no less. Every person is dierent.
20. Once a week implement a checkpoint. Grab a chain or a stick and try to stretch it with hand down, with
about 95% of intensity for around 8-9 seconds, then drop it and relax. Listen to your body, feel your arms
rise a little in front of you or to the sides. They will then start slowly lowering down. The length of time of
your arms staying up is dened as an amount of tonic activity. You should notice an increase of tonic
activity every week, if you do not, you must be doing isometrics improperly.
This information should give you a good start in the right direction with isometrics. Now you know what isometric
training is really all about and what its true purpose is. Go ahead and look up Alexander Zass and his chain
training techniques if you are an athlete, join a yoga class, or simply nd some exercises you can do in your own
personal setting. No matter if you are a ghter, wrestler, reghter, police ocer, strongman, or a housewife; we
can all benet from isometric training in one way or another!
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