How To Program Overcoming Isometrics To Improve Strength, Power and Sticking Points

http://www.VigorGroundFitness.com

We've used this technique for a long time and still find it very underutilized with training athletes, or anyone for that matter, when it comes to improving strength, power, and performance.

Overcoming ISO's recruit high threshold motor units, develop maximal muscular tension, increase strength, stabilize joints and help overcome sticking points!

Sounds like a pretty great bang for the buck to me.

There's many ways to implement them but some thoughts on how we use them:

➡️ Keep the reps lower since the intensity and effort for this is very high (I'll keep it from 3-6 reps per set)

➡️ Each rep should last around 5 seconds with a couple of seconds of "ramp up" (escalating the tension before going max all out)

➡️ Rest around 5 seconds between reps, trust me, it's needed!

➡️ Keep a full recovery in between each set (90 seconds - 3 minutes), although in this video I'm doing with @robertjturbin:

Overcoming ISO Bench Press
Explosive Dynaball throws
Plate ISO Row

And keeping around 30-45 seconds in between exercises, and then a full 2+ minute break between rounds.

✅ If you're serious about your performance and the performance of your athletes, especially when it comes to increasing strength, you've got to start plugging in overcoming isometrics into your programs!