Excellent video, this is why im subscribed. I have been doing long iso holds for a while, and they completely repaired my knees after trying everything else. Im a sub-elite mid-distance runner and, after seeing this vid and looking more into it, I'm going to start including max-force iso's. Running high mileage makes maintenance lifting unappealing sometimes, so the more i can streamline the strength component of my training, the better. Thanks again for your high quality and well researched videos.
I've been doing a lot of work with kettlebell ballistic exercises over the past decade. I've found that muscle contractions that developed the most muscle fell within the 7-20 sec contraction range; although it's important to note that this is timed over a period of 5-10 reps, the total working set time totals no more than 20 seconds at the high end and 5-7 sec at the low end. None of my sessions last over 30 mins. High rep snatches for example have a high carryover to running, sprinting, jumping and steady state cardio exercises such as hiking, grappling/wrestling, rowing, punching..etc. This information continues to support short duration, high tension contractions. Pavel Tsatsouline has also done a lot of research on this topic, his protocols were the inspiration for this type of training. I got notifications for your videos on.
Isometric work is great, it's something I've implemented into my programs throughout the years, but hopefully people don't get the wrong idea here and think they can train for 72 seconds twice a week and get great results. I know we are always looking for an easy hack, but there's just no type of training out there that's gonna get you really strong or fast or explosive, etc, in that short of time frame. I also would not suggest training ONLY isometrics. Completely cutting out eccentric and concentric work is missing out on great results.
Very good : I will try the 30 sec holds for my Achilles distal attachment pain: vit C and collagen have helped to relieve it, but it hasn't completely gone away. The bolistic 2 second holds seem perfect for sprinters and Cal Deitz triphasic training incorporates iso and eccentrics into his training for athletes. My High school football team used the Exergeni circuit at the start of practice: 10 sec iso hold with a slow resisted rep : only 1 rep per exercise for strength in season. Our record was 28 - 2 with teams that were the smallest in the league: we had speed at all positions. This was in 1971 : they have been updated, and you can still get them today.
Great video, very accurate information. I have been using isometrics for 15 years. Im 49 now. I show how I do them on my channel for fitness for busy men
It’s really effective - I have used it for years to train racing drivers! However, it must be noted you only improve strength and muscle cell recruitment in the ROM/joint angle you perform exercise.
@@sidrens5292I'm pretty sure they mean the strength obtained from an isometric hold carries over to a joint angle +- 10 degrees from where the hold was trained to total 20 degrees
@@sidrens5292he is referring to the idea of irradiation. This is where increases radiate 15 to 20° from the initial angle. I think that’s pretty well-known in the isometric community.
Thank you for the upload Brother! I have now watched most of the video & find it to be most informative yet still do not know the duration of time in weeks the athlete ran that cycle. Was it a taper? if so probably 1 - 2 weeks. Was it to attain max output? if so would of been at least a two year programme with myriad exercise regime changes to culminate in the max output cycle. So Brother: what was it??? Peace & Love!!!
I would recommend about 5 seconds between repetitions (ex: 4 seconds left leg, 5 seconds rest, 4 seconds right leg, 5 seconds rest) repeat 3x. And about 2 minutes between sets.
@@TheMovementSystem this is really interesting! so if someone increases their max force output by 30% like explained in the study does it mean they can jump around 30% higher assuming they have the same body weight?
Can you use this for contrast training (ie: an end range iso hold for a punch for 4 seconds and then perform 3-5 full power punches? Or will this cause too much fatigue for the subsequent reps?)
Thanks you. I have a question, can i do other group of tendon while rest in sets? for example, focus on the elbow and the knee while rest in the set of the elbow
Nope it just enhance the muscle recruitment on a specific position that you working out but it can skyrocketed your strength/power if you do it consistently
Oh boy. You mean all I have do is work out for 72 seconds! That’s fantastic!!! I bet you have a magic pill I can take that will make me healthy as can be even though all I eat is fast food!!! Wooo Hooo!!!
I've learned a ton from Alex Naterra's course content. It's really hard to find that quality of information from an expert with a PhD in the topic and tons of training experience. Definitely worth investing in in my opinion.
Isometric Training Podcast Episode: open.spotify.com/episode/2XJ8aeRRxG4rLEjo6nnC73?si=0a3334718cd44929
What is the rest period between sets? Also, do we perform these at mid-range? Not sure you clarified these points
I rarely upvote a fitness video. This is an important video and I recommend it. Thank you.
Much appreciated!
Excellent video, this is why im subscribed. I have been doing long iso holds for a while, and they completely repaired my knees after trying everything else. Im a sub-elite mid-distance runner and, after seeing this vid and looking more into it, I'm going to start including max-force iso's. Running high mileage makes maintenance lifting unappealing sometimes, so the more i can streamline the strength component of my training, the better. Thanks again for your high quality and well researched videos.
Train hard. Train right. Train smart.
Eat right. Rest right. Get results.
Keep on rockin'! 🤘🔥🤘
You help so much! Appreciate you and all the great info. You are my go to source for strength training, as it relates to running/ triathlons
I've been doing a lot of work with kettlebell ballistic exercises over the past decade. I've found that muscle contractions that developed the most muscle fell within the 7-20 sec contraction range; although it's important to note that this is timed over a period of 5-10 reps, the total working set time totals no more than 20 seconds at the high end and 5-7 sec at the low end. None of my sessions last over 30 mins.
High rep snatches for example have a high carryover to running, sprinting, jumping and steady state cardio exercises such as hiking, grappling/wrestling, rowing, punching..etc. This information continues to support short duration, high tension contractions. Pavel Tsatsouline has also done a lot of research on this topic, his protocols were the inspiration for this type of training. I got notifications for your videos on.
Isometric work is great, it's something I've implemented into my programs throughout the years, but hopefully people don't get the wrong idea here and think they can train for 72 seconds twice a week and get great results. I know we are always looking for an easy hack, but there's just no type of training out there that's gonna get you really strong or fast or explosive, etc, in that short of time frame. I also would not suggest training ONLY isometrics. Completely cutting out eccentric and concentric work is missing out on great results.
Very good : I will try the 30 sec holds for my Achilles distal attachment pain: vit C and collagen have helped to relieve it, but it hasn't completely gone away.
The bolistic 2 second holds seem perfect for sprinters and Cal Deitz triphasic training incorporates iso and eccentrics into his training for athletes.
My High school football team used the Exergeni circuit at the start of practice: 10 sec iso hold with a slow resisted rep : only 1 rep per exercise for strength in season.
Our record was 28 - 2 with teams that were the smallest in the league: we had speed at all positions.
This was in 1971 : they have been updated, and you can still get them today.
If you remember, could you come back and update on whether or not adding the holds in your routine helps with your pain?
Great video, very accurate information. I have been using isometrics for 15 years. Im 49 now. I show how I do them on my channel for fitness for busy men
Good exposition, thanks
It’s really effective - I have used it for years to train racing drivers! However, it must be noted you only improve strength and muscle cell recruitment in the ROM/joint angle you perform exercise.
Within about 20 degree range for strength, improved strength can also come from increased neural drive
@@SP3XTRO sorry what do you mean buddy?
@@sidrens5292I'm pretty sure they mean the strength obtained from an isometric hold carries over to a joint angle +- 10 degrees from where the hold was trained to total 20 degrees
@@sidrens5292he is referring to the idea of irradiation. This is where increases radiate 15 to 20° from the initial angle. I think that’s pretty well-known in the isometric community.
@@nokieng6502 absolutely, however this is a very small ROM and within the boundaries of local fibre recruitment under isometric contraction.
Awesome information, thank you
Not watch the video yet but I have a question. How long a duration was that specific cycle of his training periodization window?
Thank you for the upload Brother! I have now watched most of the video & find it to be most informative yet still do not know the duration of time in weeks the athlete ran that cycle. Was it a taper? if so probably 1 - 2 weeks. Was it to attain max output? if so would of been at least a two year programme with myriad exercise regime changes to culminate in the max output cycle. So Brother: what was it???
Peace & Love!!!
I believe it was an 8 week training cycle but I’m not certain.
Great video but would this 72 second workout work for marathon runners? If so how ?
thanks for the info!!
Which isometric would you recommend for Schilder tendon pain?
Great video
But how much REST between sets pls?
Wow! Good info, bro
Thanks, Matt.
With the 3 x 3 4sec maximum isometrics, how much rest are you taking between each rep and between each set?
"fairly short rest between sets"
@AlbionSupreme So how long is "fairly short"?
@@gothops2632 Until you catch your breath again
How many seconds of rest between reps and sets in max force isometrics? Thanks
I would recommend about 5 seconds between repetitions (ex: 4 seconds left leg, 5 seconds rest, 4 seconds right leg, 5 seconds rest) repeat 3x. And about 2 minutes between sets.
@@TheMovementSystem this is really interesting! so if someone increases their max force output by 30% like explained in the study does it mean they can jump around 30% higher assuming they have the same body weight?
I love returning to isometrics
Question- I have a very specific sport movement speed goal, I wonder who I can ask about it?
What protocol/sets would you recommend for front crawl swimmers? Thank you!
How long should be the rest period in between those 3 sets of 4 seconds?
This is how I train my track athletes
But what to do for example with kettlebell snatching?
Can you use this for contrast training (ie: an end range iso hold for a punch for 4 seconds and then perform 3-5 full power punches? Or will this cause too much fatigue for the subsequent reps?)
very helpful
Hi Matt! Great stuff man!! Will this Olympian protocol reduce the muscle hypertrophy of the athlete? Thank you
If anything it will increase, just not to the extent of full range of motion lifting
@@TheMovementSystemyes. The OI will result in strength increase of course , but more hypertrophy.
Very interesting, thank you.
Thanks you. I have a question, can i do other group of tendon while rest in sets? for example, focus on the elbow and the knee while rest in the set of the elbow
Does this increase muscle size
Nope it just enhance the muscle recruitment on a specific position that you working out but it can skyrocketed your strength/power if you do it consistently
Is it good for badminton if yes wich type?
Sir what will happen if I only do isometrics on training and play sports?
Oh boy. You mean all I have do is work out for 72 seconds! That’s fantastic!!! I bet you have a magic pill I can take that will make me healthy as can be even though all I eat is fast food!!! Wooo Hooo!!!
What is the difference between sets and repetition in this case?
How much time in between a rep for ballistic or max force isos
Why do you need a course when you have TH-cam…🤔
I've learned a ton from Alex Naterra's course content. It's really hard to find that quality of information from an expert with a PhD in the topic and tons of training experience. Definitely worth investing in in my opinion.
30-40% increase in max force output lmao. Not saying anything, just restating the numbers mentioned in the vid
Steve Maxwell does this by using resistance bands while he's traveling.
If I follow your advice for ten years, will I also look like a dude who went to the gym for two months?
No, you might have to trim your beard a tad😂😂😂
This is typical strength to endurance training percentiles.
But to get to that elite level they train hard and more.
Good well
Bruce Lee …Nuff Sed!!
Nice we can skip the 20hours workout weekly and just do 1min instead to be the best of the bests 😂
Elite athletes??? Nah...military special forces are above athletes and they train everyday. Shaolin is even above them.
Hmmmm..
Agreed. Sports training is easier than training for life. Don’t forget the manual labor guys, everyday is a workout day.
Military special forces are not fitter than elite athletes.
@@tijgertjekonijnwordopgegeten based on?.. show me a basketball player that can finish a marine training workout.
They can actually. Military units design their training to break you and CHECK your fitness. To train it u need rest etc. @@tricia3114
Awesome information, thank you🌸