Tag: Lifting

By: Ford Wilder

To begin, isometric training is an exercise in which you contract a muscle or muscle group without moving the particular muscles or joints. They typically increase movement and stability within certain joints, tendons, and muscles. I use isometric training at least 2-3 times per week with my weight training, and I have noticed many benefits to come from it. There are many benefits to using this type of training in performance and the ability to apply them at any time or muscle group.

One of the greatest benefits of isometric training is its flexibility. You can perform isometric training every single day because it is less fatiguing than typical resistance training. This means you can build up muscle or joint durability on a weak link of your body every day. I perform many knee isometrics because I often have tendon pains from all the jumping I do. The more I perform these exercises like lunge holds and wall sits, I have noticed my knee pain dwindle and my knees feel stronger.

Isometric training is particularly effective when coming off an injury. Using isometrics builds up the strength of the injured part and the areas surrounding it, which will cause the affected area to be stronger than before the injury. You can also come back quicker from an injury with isometrics since you can rehab every day.

Furthermore, another benefit of this form of training is that it builds muscle endurance. This is because isometrics stimulate slow twitch fibers, which are key to fatigue resistance within certain muscles. I do many isometrics that are knee and quad-focused, and I have noticed that while running, the burning sensation I typically get is not there as much. Also, my legs can withstand strenuous games without getting hurt from overuse.

A final benefit is the mind-muscle connection. By performing an isometric exercise, your brain can focus on the working muscles only and see how they work. This puts your mind in tune with how your muscles work. This contributes to greater athletic performance since your muscles can perform at their maximum capabilities. I have noticed great strides in the performance of my lower body since implementing these into my lifts. My vertical jump and speed have most certainly improved in games.

Ultimately, isometric training is very beneficial in a jumper of ways. I have gained these benefits in every sport I play. My sprinting in football, jumping in basketball, and both sprinting and jumping in track have all increased. The benefits of mind-muscle connection, muscle durability, and endurance are all key to an athlete’s performance. I believe that isometric training is what many athletes need to increase their body’s overall health, strength, and performance.