Cal Dietz of Triphasic Training has written extensively on the use of overcoming isometrics in training, particularly within the context of his Triphasic Training method which can be found here. Overcoming isometrics involve attempting to move an immovable object, creating maximum tension without actual movement. This type of training is highly effective for developing strength at specific joint angles and can be particularly beneficial for breaking through sticking points in lifts.
Dietz emphasizes that overcoming isometrics help in myelination, which is the process of insulating nerve fibers to increase the speed and efficiency of neural signals. This can lead to improved muscle recruitment and power output. A typical example of a workout might include isometric holds at various points in a lift, such as during a bench press or squat, where the athlete exerts maximum effort against pins or other fixed resistance.
Shown above is an Overcoming Isometric Front Squat working on the top of the movement with our ISO Cups and a Stray Dog Strength All purpose Barbell.
What is an Isometric Contraction?
“Isometric contractions involve static muscle contractions without any visible joint movement. These isometric holds are strategically placed to create a potentiation effect, capitalizing on the increased neural drive and muscle activation. The isometric holds can be performed at specific joint angles or in specific positions related to the subsequent exercise to maximize their impact.” Cal Dietz.
“By incorporating overcoming isometric in a cycling pattern, this method aims to enhance the body’s ability to generate power by exploiting the physiological phenomenon of post-activation potentiation. This phenomenon refers to the temporary increase in muscle force production and neural activation that follows a maximal or near-maximal muscle contraction. ” Cal Dietz.
How Long Should You Perform Isometrics?
Overcoming Isometrics can be used for a few different purposes, depending on the desired outcome of the movement such as strength development, endurance and stability and power and potentiation you would hold them for different length reps and or more sets.
- Strength Development: For builidng maximum strength, hold isometric contractions for 5-10 second reps.
- Muscular Endurance:if you want to build endurance hold contractions for 10-20 seconds
- Power and Potentiation: For techniques like dynamic power potentiation cycling method (DPPC), which focus on potentiation, isometric holds can be shorter, around 1-4 seconds. Learn more from Cal’s original article, Optimal Movement Patterns Triphasic Training Principle 11.
For overcoming isometrics, aim for sets lasting 5-10 seconds, with maximal effort. Start by gradually increasing force over the first 3-5 seconds, then push all out for the remaining 3-5 seconds. Typically, 3 sets per position are recommended. Generally it is recommended to perform a maximum of 3-4 max effort lifts per workout. For targeting a sticking point with one position, this volume is ideal. If using 2-3 positions to cover the full range of motion, stick to 2 sets per position.
Safe Way To Train
Overcoming Isometrics are a safe way to train as normally only a 45 LBS barbell is used and there is no risk of heavy weights falling on athletes if they fail. This is especially true if you use our ISO Hooks found in the ISO Cups and Half Rack Safety Straps, the Iso Hook channel holds the barbell ensuring it stays in place. The Iso Hook has a 2″ groove allowing athletes to push the bar up and feel it engage the top, knowing they are locked in and ready to go.
By building up to Isometric contractions and not jerking into the bar you will keep athletes much safer. Similar to pulling the slack out of a deadlift first to ensure that the full tension is being felt before pulling on a deadlift, you should build up to an isometric contraction. If the hold is 10 seconds, spend the first second going, 50%, second going 75% and 3rd going 90% or go 75% for all 3 seconds and then on the 4th second turn it all the way on.
Work on Specific Sticking Points
A sticking point is a specific part of a lift that an athletes continues to struggle with getting past. There are many athletes that have trouble getting “out of the hole” on squats or locking out their deadlift or bench press. With overcoming Iso Metrics and especially with our ISO Hooks you can work these very specific sections of a lift. By making the ISO Cups have 1″ adjustments by flipping them upside down even on 2″ hole spaced racks coaches will have the option to program very exact positions.
For example if an athlete has a weak lower back compared to their legs they will have trouble locking out deadlifts at heavy weights. By using overcoming isometrics you can train this specific angle by placing the bar in the ISO Cups at the top of the thigh.
Our new Half Rack Safety Straps, with a built-in ISO Hooks are being used. These hooks streamline the setup, activation, and deactivation of isometric lifts. The channel features protective plastic to protect your barbell, allowing athletes to concentrate fully on their overcoming isometrics without concerns about bar movement or removal. This innovation enables more focused and intense training.
Spring Ankle Device
The Spring Ankle Device was Designed by Cal Dietz of Triphasic Training and Minnesota University. The Spring Ankle series was created by sport/speed performance coach Chris Karfist and aims to enhance the transfer of power from the body to the ground by strengthening the entire chain of muscles and structures involved via Isometric Contractions. These 8 different positions all use overcoming isometrics for a different sport specific adaption such as top end speed, acceleration, landing absorption and more.
Conclusion
In summary, overcoming isometrics are essential for targeting sticking points and improving performance. As Cal Dietz emphasizes, these isometric holds maximize tension at specific joint angles, aiding in strength, endurance, and power development. Using tools like the Half Rack Safety Straps with ISO Cups with ISO Barbell Channels, enhances safety and effectiveness, allowing athletes to focus on their lifts without barbell concerns. By incorporating overcoming isometrics, you can address weak spots and optimize your training results.