ISOMETRIC TRAINING RESEARCH
PERFORMANCE
Plyometric vs. isometric training influences on tendon properties and muscle output.
“Plyometric training has been shown to place large stresses on the body, which can lead to a potential for injury, whereas explosive isometric training has been shown here to provide similar benefits to that of plyometric training with respect to the measured variables, but with reduced impact forces, and would therefore provide a useful adjunct for athletic training programs within a 6-week time frame.”
2007 – Journal of Strength and Conditioning Research.
Explosive force production during isometric squats correlates with athletic performance in rugby union players.
“explosive force production during isometric squats was associated with athletic performance. Specifically, sprint performance was most strongly related to the proportion of maximal force achieved in the initial phase of explosive-isometric squats, whilst jump height was most strongly related to absolute force in the later phase of the explosive-isometric squats.”
2012 – Journal of Sports Sciences.
Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance.
“To increase maximum strength, Isometric Strength Training (IST) should be performed at 80-100% of Maximum Voluntary Contraction with sustained contraction of 1-5 s, and total contraction time of 30-90 s per session, while adopting multiple joint angles or targeted joint angle. Performing IST in a ballistic manner can maximize the improvement of rate of force development.”
2019 – International Journal of Sports Medicine
GENERAL FITNESS
Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program.
“Isometric exercise is unique in its ability to rapidly increase muscle strength and tone muscle faster than that seen for dynamic exercise.”
January 2007 – The Journal of Applied Research
The metabolic costs of different types of contractile activity of the human adductor pollicis muscle.
“The metabolic changes resulting from a 30 (second) isometric contraction of the quadriceps are similar to those of a 30 (second) maximal sprint.”
December 1995 – The Journal of Physiology
Muscle use during isometric co-contraction of agonist-antagonist muscle pairs in the upper and lower body compared to abdominal crunches and a commercial multi gym exercise.
“…using isometric exercise for 6 minutes would be the equivalent muscle work of 30 to 35 minutes of gym work on commercial weight lifting equipment.”
2006 – The Journal of Applied Research
TENDONS HEALTH
Isometric Contractions Are More Analgesic Than Isotonic Contractions for Patellar Tendon Pain: An In-Season Randomized Clinical Trial.
“Both protocols appear efficacious for in-season athletes to reduce pain, however, isometric contractions demonstrated significantly greater immediate analgesia throughout the 4-week trial. Greater analgesia may increase the ability to load or perform.”
2017 – Clinical Journal of Sport Medicine.
Effects of isometric training on the elasticity of human tendon structures in vivo.
“Thus the present results indicate that isometric training increases the stiffness and Young’s modulus of human tendon structures as well as muscle strength and size. This change in the tendon structures would be assumed to be an advantage for increasing the rate of torque development and shortening the electromechanical delay.”
2001 – Journal of Applied Physiology
Plyometric vs. isometric training influences on tendon properties and muscle output.
“Plyometric training has been shown to place large stresses on the body, which can lead to a potential for injury, whereas explosive isometric training has been shown here to provide similar benefits to that of plyometric training with respect to the measured variables, but with reduced impact forces, and would therefore provide a useful adjunct for athletic training programs within a 6-week time frame.”
2007 – The Journal of Strength & Conditioning Research
DISCLAIMER: Zero RM tools are NOT medical devices but just tools to make the “Isometric Training” methods accessible and comfortable in order to enjoy their benefits and outcomes. Any Rehabilitation process or treatment must ALWAYS be coordinated and supervised by a qualified professional.
REFERENCES
Fitness & Performance Reviews
• Changes in dynamic exercise performance following a sequence of preconditioning isometric muscle actions. 2003 – The Journal of Strength & Conditioning Research
• Strength Development: Using Functional Isometrics in an Isotonic Strength Training Program. 2013 Research Quarterly for Exercise and Sport
• The importance of isometric maximum strength and peak rate-of-force development in sprint cycling. 2004 – The Journal of Strength & Conditioning Research
• Relationships of isometric mid-thigh pull variables to weightlifting performance. 2013 – The Journal of Sports Medicine and Physical Fitness
• Neck Muscular Strength, Training, Performance and Sport Injury Risk: A Review. 2016 – Sport Medicine
• Peak Rate of Force Development and Isometric Maximum Strength of Back Muscles Are Associated With Power Performance During Load-Lifting Tasks. 2019 – American Journal of Man’s Health
• The effect of including a series of isometric conditioning contractions to the rowing warm-up on 1,000-m rowing ergometer time trial performance. 2012 – The Journal of Strength & Conditioning Research
• Effects of equivolume isometric training programs comprising medium or high resistance on muscle size and strength. 2002 – European Journal of Applied Phisiology
• Isometric Strength and Its Relationship to Dynamic Performance: A Systematic Review. 2010 – Journal of Exercise Science & Physiotherapy
• Activation of human quadriceps femoris during isometric, concentric, and eccentric contractions. 2001 – Journal of Applied Physiology
Tendons Health Reviews
• Immediate and Short-Term Effects of Short- and Long-Duration Isometric Contractions in Patellar Tendinopathy. 2020 – Clinical Journal of Sport Medicine
• The Effectiveness of Isometric Contractions Compared With Isotonic Contractions in Reducing Pain For In-Season Athletes With Patellar Tendinopathy. 2020 – Journal of Sport Rehabilitation
• Isometric exercise induces analgesia and reduces inhibition in patellar Tendinopathy. 2015 – British Journal of Sports Medicine
• Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. 2015 – British Journal of Sports Medicine
• Exercise to reduce tendon pain: A comparison of isometric and isotonic muscle contractions and effects on pain, cortical inhibition and muscle strength. 2001 – Journal of Applied Physiology
• Plyometric vs. isometric training influences on tendon properties and muscle output. 2007 – The Journal of Strength & Conditioning Research
Books
“Performance Assessment in Strength and Conditioning” – G. Gregory Haff
“Isometrics for Performance” – Max Schmarzo & Matt Van
“Supertraining” – Verkhoshansky
“The Art of Expressing The Human Body” – Bruce Lee
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