Overcoming Isometrics for Athletes

Overcoming Isometric Examples:

1️⃣ Neuromuscular Maximum

Give these 0.5-1 second maximal rapid force isos to a sprinter and they’re going to feel that fast, strong contraction.

A team sport athlete just might not have the neuromuscular output for these to work well.

2️⃣ Max Force

The protocol @alexnattera shared for this one is 4 x 3 x 3 seconds

Athletes can hold a near maximal isometric contraction for ~10seconds before a significant drop in intensity.

Therefore a 3 second iso is 30% of the Repetition Duration Reserve.

High output, still recoverable.

3️⃣ Iso Holds

These are typically ~60-85% MVIC and held for longer ~30-45 sec.

I have programmed 3 x 30 sec on 90 sec rest

This protocol is intended to prevent the stress shielding response that we get with really strong or fast muscle contractions.

Said a bit more simply, this protocol seems to fatigue the strong collagen fibers throughout the long contraction and shift the stress to the area of damaged collagen to stimulate rebuilding.

📈 Which one are you going to try?

[MrPelham]

Since a ballistic isometric is so short of duration.. seems like a snatch or clean mimics a ballistic iso at the dead start?

[joelcasillas]

what’s the difference between the overcoming isometric and a normal isometric

[EZScalping]

Sir for ballistic isometrics, does u mean 10-15 pushes in one set? Or 10-15 pushes in 1 exercise?