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With the @seawolvesrugby we’ve used a number of different Isometric Training techniques throughout the late off-season and now in-season.
On lower body dynamic effort day after some warm ups and plyometrics we’re doing a split squat overcoming isometric to develop strength, as well as potentiating an explosive movement afterwards (in this case the step up jump).
Overcoming isometrics is an attempt to move an immovable object by pushing or pulling on it. Think of trying to pull a tree stump out of the ground; it just isn’t happening. Consider using overcoming isometrics to get increases in strength, break through a sticking-point, or potentiate more dynamic movements.
Performing max efforts against an immovable object for roughly three to six seconds is the best way to tap into this potential. We use a couple seconds for a “ramping up” of the movement being performed. The thing is that strength increase only happens at the joint angle that the contraction is being performed at. There is evidence to suggest that the strength gains can also be realized at a +/- 20-degree range of that angle, but it is best to train varying joint angles in order to maximize the effect.
In this program we did 4 sets of (3 reps x 5 seconds/side) couple with step up jumps.
After that there was a whole lot more but I wanted to share certain methods we use to help our clients be the best possible.
Let me know if you’d like to see more videos like this 👇🏼
