How We Program Isometric Work

One of the biggest changes we’ve made in the last 12+ months is adding more isometric work into our training, year round, thanks to a lot of the work Anthony Donskov has been putting out the last 2-3 years.

🔹We’ll program Overcoming Isometrics prior to a max effort lift like a split squat pin pull prior to a heavy split squat or before power development like a trap Bar pin pull prior to trap Bar Jump Squats. Both of these methods we will program both in-season and the off-season.

🔹We’ll program Yielding Isometrics only in the off-season. We have used Post-Fatigue holds after the last rep of the last set of a heavy lift like a split squat or we’ll use the same method on work capacity days.

🔹 More Yielding Isometrics that we like in the off-season season would be Multi-Holds. We use these as a way to build work capacity, asking the athlete to hold for 5-20 seconds between reps (we programmed 2 reps, 10 second hold, 2 reps, 10 second hold, 2 reps, 10 second hold for a total of 6 reps). We only perform the Multi Hold on the last set, the first two sets would be standard sets of 6.

🔹 The final way we’ve added isometrics would be through long duration holds, typically somewhere between 20-60 seconds. We use the holds early in the off-season as a way to try to counteract some of the postural imbalanced of long competitive seasons.

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