Isometric Training Exercises Exposed - TendonStrength is Essential http://www.bisonstrength.com/blog/2010/06/isometric-training-exercises-exposed-tendon-strength-is-essential/ November 27, 2010 Share Isometrics, isometric training, static exercises, – these words are used more and more frequently nowadays, however, very few people truly know the real facts about such types of training. Due to the lack of real understanding of not only the theory of isometric training, but also the proper way implementing isometrics, the strategy drove many athletes away. Currently it is only used in yoga and pilates. If you start researching the topic on the Internet, you will, unfortunately, not find much useful information about the isometric exercises. All you will find is the definition of isometrics, and a general idea about the exercises, if that. In many articles writers seem to mislead readers due to their own misunderstanding of the concept. Always being a huge fan of combining static and dynamic strength training, I spent a lot of time researching the subject and translated some material from Russian in order to shed some light on isometric training. Therefore here is the isometric training exposed! History of Isometric Training – Alexander Zass Alexander Zass. Samson's System and Methods So many articles claim different ways of development of isometric training, such as being brought from India to Tibet, or ancient China, or Medieval Europe …etc. The truth is that elements of isometric training have always been used in combination with dynamic exercises even over a thousand years ago. Asking where isometric training came from is like asking who invented swords, or bows. Isometric training was not defined as such until the late nineteenth and beginning of the twentieth centuries. The true father of isometric training was Alexander Ivanovich Zass, 1888-1962 (The Great Samson), a Russian strongman of Polish origin that was a member of a Russian Circus group. “I do not believe in large muscles, if there is no real strength of tendons!”, – proclaimed Alexander. He was and still is the strongest man the world has ever known! Zass was born in Vilna, Poland in 1888, but lived most of his early years in Russia and after 1924 in Britain. He lifted a 500 pound girder with his teeth, his was known for catching cannon balls (200lbs steel cannon balls were caught by Zass standing 8 meters away from the shooting cannon), catching a person rather than being dynamic through a range of motion. Alexander was captured by Austrian troops three times. The joint and muscle are either worked against an immovable force (overcoming isometric) or are held in a static position while opposed by resistance (yielding isometric). see what other of his tricks I missed. doing back flips with 54.1lbs in his hands. called dynamic/isotonic movements). Alexander was able to escape Austria and moved to England. where he lived the rest of his life. as big stomach does not stand for good digesting system”. however. and three times escaped (at least once by pulling the prison cell door steel bars out). he stated that the sources of his strength were “strong tendons. Alexander said he had to increase the size of the biceps from 15 inches. The amazing strength of the Great Samson reached the United States. where athletes started adopting Alexander’s training methods. he always used to say – “big biceps do not stand for strong arms. It is only due to such training Alexander was able to reach such levels of physical strength. During the World War I. go ahead and research Alexander Zass. So what is the secret behind the isometric training? What does it have to do with tendon strength? …and why does it allow developing such astonishing levels of physical strength? Isometric Training Defined Isometric training without equipment Isometric exercise or isometrics are a type of strength training in which the joint angle and muscle length do not change during contraction (compared to concentric or eccentric contractions.shot out a specifically constructed “human cannon”. Zass was not a born superman. isometric presses. as the public liked to see big muscles. Below is a brief overview of each. oscillatory isometrics. After the third break out. Isometrics are done in static positions. Forms of Isometric Training The types of isometrics we utilize are isometric holds. isometric contrasts. will power. chest measured 47in and biceps 16. and mastering muscle control”. and impact absorption isometrics. carrying a horse on his shoulders. This is not one of Ripley’s Believe it or Not history tricks. The most amazing thing about Alexander was his body size: height – 5’ 6-7”. . including falsely claimed to be a father of such Charles Atlas. weight – no more than 176lbs.1 inches. carrying a piano with a pianist and a dancer on it. Iso – same. metric – distance. doing 200 pushups in 4 minutes and finally tearing chains with his fingers. Isometric Press: An isometric press is a static exercise in which the athlete pushes or pulls against an immovable object for a required time. A single workout does not usually exceed 15 minutes of your time 2. The athlete is trying to generate as much force as possible. The athlete is trying to disallow any movement. so when the similar movement is performed dynamically. Oscillatory Isometrics: Immediately following an isometric exercise (release all tension). when preceded by an isometric exercise. This method of isometric teaches the CNS (central nervous system) to recruit more muscle fibers to perform a movement. Upon properly absorbing the impact. such trainings are used starting with injury rehabilitation all the way to special forces and strongman competition preparations . The theory behind the contrast is based on the fact that the athlete will readily activate more muscle fibers to perform the ballistic movement. Basically all tension will be released from the isometric exercise and the dynamic form of the exercise will be performed with minimal range of motion occurring. while trying to recruit the correct muscle fibers to perform this movement. This type of isometric is used to educate the body to properly recruit and stabilize the kinetic chain. these “extra” muscle fibers will be readily activated. Once the athlete stops the isometric exercise they will then perform a power movement for low repetitions with minimal rest. As the CNS allow the recruitment of more muscle fibers to perform this movement. No special equipment needed 3. Advantages of Isometric Training 1.Isometric Hold: An isometric hold is a static exercise in which an athlete is required to hold a particular position with or without resistance for a required period of time. trying to actually move the immovable object. Isometric Contrast: By putting the muscles in the least mechanically advantageous position (stretched position) and requiring those muscles to fire maximally from this position. Anyone can perform isometric exercises of some sort. Isometric exercises are the best way to train tendon strength. the athlete will minimize any change in the joint angle and hold this position. Variety of isometric exercises allows you to train for certain activities 6. the force being generated is increased. Impact Absorption Isometrics: A Form of isometric in which an athlete will absorb a force or impact and immediately perform an isometric contraction for a required time. the true human strength 5. Can be performed virtually anywhere and anytime 4. therefore. the athlete will perform a single or series of powerful micro-contractions in the same mechanical position as the isometric contraction was performed. an athlete is asking his CNS to work overtime. you must forget the illusion of “big muscles = strength” and simply follow this logic of isometrics: 1. making it possible to reach maximum levels of strength 9. The energy is only spent on tension increase without being wasted on the motion causing fatigue. and breathing. The way muscles grow is they create new muscle tissue. since tendons must attach itself to the new muscle tissue and connect it to the bone 4. Danger of serious injury. which is very hard to understand at first. Muscle tissue is a lot weaker than tendons. however. we need to grow tendons. Isometrics decrease injuries Disadvantages of Isometric Training 1. tendons grow through continuous tension 5. this type of training mostly tears muscles. Let’s break down the concept of isometric s to better understand its function. Tendons take more time to grow than muscles 7. Isometrics are not a brainless and dumb push or pull of a static object. if implemented incorrectly 2. There are isometric exercises for any part of a human body 8. Tendons are what attaches muscles to the bones and makes them move during muscle contractions or extensions 2. Isometrics increase flexibility 10. giving us an illusion of strength. as we are all fed by the pictures of bodybuilders. your mindset is very important.7. therefore. not by thickening the existing ones 3. and writers fail to completely understand the meaning of isometric training. Isometrics are targeted on developing tendon strength.Human Bridge As I have mentioned before. Takes time to learn how to properly implement the techniques 3. Concept of Isometric Training Alexande Zass . as the tension in such exercises is not enough to train tendons . muscles. It takes time to learn to properly control your body. Just as Zass used to say “big muscles without strong tendons are just that and is an illusion of strength”. by healing and increasing the size as the result. many people. In order to fully engage the new bigger muscle we created by working out. Dynamic/isotonic training is targeted on implementing multiple sets of repetitions. and blood pressure problems. athletes. Muscles grow through their tear. 6. thus takes less time and pressure to tear. isometrics mostly work tendon strength. not so much of a muscle. increasing their size (it also tears muscle. Let’s take pro bodybuilders – mean looking machines with veins popping out. therefore. therefore. Tendons need a continuous type of tension in training to grow 9. Breathing right Strength training must be a part of any athlete’s workout =>there is no true strength without tendon strength =>isometrics must be a part of every athlete’s workout. As I have mentioned before. if they also implemented isometrics to support all that muscle! But it is called bodybuilding. Strong will power 2. Ability to control your muscles 3. training your muscle does seem insufficient from only one position. yet not as much as the isotonic exercises).8. it is still our cardiovascular system that supplies oxygen to our muscles. This is a misconception born by the strictly muscle focused perspective. Here is a breakdown of isometric training. training tendons more Here we go. from such angle it seems as we are training only a certain part of the muscle from a certain angle (the dynamic perspective). Isometrics Myth 1: Isometric training does not help in functional strength training. Yes. If you read the material above. you can now see where this takes a wrong turn – isometrics are mainly focused on tendon strengthening and growth. it is still bones that are able to hold large amounts of weight and pressure. however. and yes it is still our mind that makes it all happen. isometrics are essential to functional strength training! . It is still muscles that make things move. Isometric training provides continuous type of tension to the muscles and tendons without their contraction at an angle and level chosen by the athlete. not bodystrengthening… Is isometric training the answer to all the strength training questions? Another biggest misconception floating around the Internet is that writers and athletes seem to think that isometrics on their own should be able to fulfill all their strength training needs. they do not have large and strong enough tendons to help engage all of that power and connect it to the bone. which only creates an illusion of strength. therefore. this is the logic that many athletes seem to not know or ignore. how Alexander Zass saw it: 1. Bodybuilders focus on muscle isolation and sometimes linear strength. As functional strength training focuses on movement and completion of certain types of activities. therefore. their exercises completely ignore true functional strength with tendon strengthening exercises. Tendon strength 4. Just imagine how much strength bodybuilders would have. Yes they have a lot of muscle tissue. Your whole body is your main subject not particular muscles. therefore. 5. . using static and dynamic stretching to avoid serious muscle and joint injuries 7. While isometrics will make you stronger. allowing you to intensify your dynamic workouts. once you learn the isometrics and train properly for long enough – it will break when it’s time to break). Try to feel trough the exercise. you should choose whatever is important for you specifically. Start exercise with zero amount of strength and start slowly and steadily increasing it. Always start implementing isometric exercises on a breath in. repeat. Create a flexible wave of power. but rather would like to stress the importance of the following rules and directions of proper isometric training. plus flushing out dead cells through the cardiovascular exercises. Alexander Zass only used a chain for almost all of his isometric exercises. however. The power wave must involve the whole body. The best thing is that isometric training does not require purchasing expensive equipment. breaking the power wave – stop immediately. If breathing becomes deeper or more frequent. 4. Breathe steadily and calmly. I call them the 20 Golden Rules of Isometric Training: 1. in fact you can implement isometric training without any equipment in the right setting. leaving stress and goals out of you mind (do not focus on breaking the chain. There are infinite types of isometric exercises. 6. I will not waste your reading time by giving you samples. How to Properly Train Isometrics Alexander Zass carrying a young horse showing kids his strength at a lake. therefore. With weight loss being the main New Year’s resolution for Americans in 2010. as Google is a click away.Isometrics Myth 2: You will lose weight by doing isometrics. Isometrics do help indirectly by increasing strength. Rest. while focusing on the process and the volume of the body power. You lose weight by burning more calories and eating right. Always stretch your muscles thoroughly before training. saying that isometric training directly impacts weight loss is unfair and deceptive. they are not the best exercises for calorie burning. only this way you will be able to strengthen the muscle-tendon-bone relationship. not out! 3. calm down. Due to a large number of available isometric exercises. 2. this rumor spread like a virus. respect it and listen to it. with a smooth natural entrance. your heart will start rushing. stop and give it a day or a few to heal. If you feel sharp pain in your muscles or joints. Chains and walls only exist physically. feel the flow of power and strength. firefighter. 11. 12. This information should give you a good start in the right direction with isometrics. with about 95% of intensity for around 8-9 seconds. Only set time limits on your sets. teach the CNS to recruit proper muscles. otherwise. start with 2-5 second exercises and increase the time over time. or simply find some exercises you can do in your own personal setting. 18. you must be doing isometrics improperly. we can all benefit from isometric training in one way or another! GD Star Rating . Use natural biomechanical exercises and positions. Listen to your body during the whole process. you have a problem. 10. consult your physician. not mentally. Isometric hold time range should be less than 2-3 minutes 14. If pain continues. Properly use muscle imbalances. feel your muscles. As an athlete. Every person is different. Allow your muscles to recover from the previous exercise. No matter if you are a fighter. You should notice an increase of tonic activity every week. Now you know what isometric training is really all about and what its true purpose is. join a yoga class. 9. or a housewife. if you do not. not more no less. not rests. 19. Grab a chain or a stick and try to stretch it with hand down.8. Listen to your body. Go ahead and look up Alexander Zass and his chain training techniques if you are an athlete. wrestler. whatever it may be. you must feel it in your quads more than anywhere. for instance. Listen to your body. on squads. as sport is dynamic and thus your training needs to be dynamic as well 17. Implement exercises properly the first time. listen to the recovery with a feeling of uncertainty followed by the new inflow of strength. imagine a continuous movement. let the overall exercise and reaching the level of maximum strength appear naturally. 20. Only this way one learns to have full control of the muscles. stop immediately. strongman. feel the release. but do not slack off between sets. use only enough time for them to recover according to your personal assessment. use isometrics as a supplement to training. feel your arms rise a little in front of you or to the sides. Get used to doing exercises properly the first time. The length of time of your arms staying up is defined as an amount of “tonic activity”. Impact Absorption Isometrics can be held for up to 5 seconds 16. Prepare yourself mentally. Do not hurry. They will then start slowly lowering down. police officer. repeat the exercise with low pressure. If pains persist. then drop it and relax. as statistically it takes roughly ten times longer to change a habit then to get it. increase strength and power 13. only then try again (or pay for negligence later). do not try to twist your joints the way they are not meant to be twisted. Isometric press time range should be less than 9 seconds 15. feel what is causing the pain. stretch. rest more than usual. Once a week implement a checkpoint. .0 feed. GD Star Rating loading. . This entry was posted on Friday .. Get Strong. Y ou can follow any responses to this entry through the RSS 2. or trackback from y our own site. June 1 1 th.loading. Prev ention and Rehabilitation Ex ercising.. Y ou can leav e a response. 201 0 at 3:25 pm and is filed under Bison Strong..