Isometric strength is one type of strength that you must develop to become strong and healthy in your training. An isometric contraction is the true measure of your absolute strength at the mini-max of an athlete’s range of motion… (the point in the range of the motion that the athlete with strain maximally). Isometrics don’t stress the body the same way that dynamic reps do by shortening and lengthening the muscles, which bring a lot of inflammation on to your body. You can recover a lot quicker from isometric training especially when you implement it at the correct point in your workout.
[The following guidelines govern isometric training protocol from the TEXTBOOK- Science and Practice of Strength Training:
- Intensity – maximal effort
- Effort Duration – 5 to 6 seconds
- Rest Intervals – approximately 1 min if only small muscle groups, such as calf muscles, are activated; up to 3 minutes for large, proximally located muscles.
- Number of repetitions – usually 3 to 5 for each body position
- Training Frequency – 4 to 6 times a week with the objective to increase Fmm, 2 times a week for maintenance of the strength gain.
- Body Position – at the weakest point of the strength curve, or throughout the complete range of motion with intervals of 20 to 30 degrees, or in an accentuated range of angular motion.]
– BOOK- Science and Practice of Strength Training – page. 124