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?