Bobb Hoffman Functional Isometrics
Often, whenever I hear or read about an idea or concept it takes time to sprout. The seed was planted, but it hasn’t received any water or sun yet. The training modality of isometrics where one will strain against an immovable object or opposing limb for a certain period of time and intensity did not resonate with me initially. It wasn’t till a few years later and after reading Bob Hoffman’s Functional Isometric Contraction that I started applying it.
Bob Who?
Bob Hoffman was the founder and owner of York Barbell as well as founded a magazine known as, “Muscular Development and Strength & Health.” He was an avid weight lifter, coach, entrepreneur, and helped our Olympic weightlifting team win a few gold medals.
Functional Isometric Contraction
One of the methods he used to help us win was the, “Functional Isometric Contraction.” Being an avid weight lifter, he combined the use of weights with the principles of overcoming isometrics.
“And then one day, like a bolt out of a clear sky, the question was asked, “How would the Isometric principle work with heavy resistance for weightlifters.” The question came forth at a meeting taking place in my office in the Strength & Health Center in York. John Grimek, John Terpak, and myself were taking part in the discussion.” (p26 Hoffman)
The system utilized heavy weights beyond a person’s max on top of a pin within the weight rack and just below the other. The individual who was working out would get into position, breath in, and move the weight away from the bottom pin, and press as hard as they can into the top pin for 9 to 12 seconds.
To maximize time only a few postures and positions were the focus of the workout which were the….
Calf Raise
Deadlift
Squat
Barbell Shrug
Military Press
The Book has a few other variations but the above are the main focus for any workout.
The advantage of this form of overcoming isometric is measurability. With any workout or training modality knowing where you started and how far you’ve come are important for motivation. There are still ways to gauge your progress with this but weight provides you an easy measure. If the weight you’re exerting against the top pin has jumped 50 pounds in over a few months then you know that you’re on the right track.
The only disadvantage I see with this system is time. Given the bar you’re exerting will be at different levels from your shins to overhead, this will require a constant changing of the weights. If you have a weightlifting partner/coach this change-out will be easier. In addition to this weight fars above your max will be required so you’ll need a large number of plates to complete this. If you’re working out in a gym no problem but if you’re in a home gym you might need to fork over extra cash to get the weights.
At the time I read this, I didn’t have any training partners or coaches. There was a gym nearby but there was the issue of time spent moving all the weights about constantly. The base and unit I was at in Okinawa was a busy unit so the time I used to work out in the morning was limited. So I did some research and ended up buying a doorway pull-up bar.
This one could be screwed in place and unscrewed. Luckily the doors of the barracks we stayed in were pretty sturdy. This doorway bar provided a way that I could mimic his system, utilize all my focus, and exert all my strength without having to worry about balance. Every morning, five days a week, I would screw this bar in place and perform an overcoming isometric
Squat
Deadlift
Hang Clean (shrug)
Military Press
& Calf Raise
I started out performing these bi-laterally meaning I used both limbs at the same time. I was kind of bored with this so choose unilateral versions. With the deadlift, I would play around and have one leg on one side and the opposite arm pulling. Find ways to make your workout fun and interesting, you’ll make better progress in the long run.
I would perform all movements at three different joint angles each being an eight-second phase of generating force/exertion. I would take a short 30 to 45-second reset in between each exertion.
The Results
Speed
The results of this were that I was definitely quicker. One of the physical tests we had in the Corps was the Combat Fitness Test(CFT). The last portion we did during the test was called the “Maneuver Under Fire” a series of low crawls, bear crawls, buddy carries, sprints with ammo cans, and more. The first time I did this in 2010 I was gasping for breath near the end.
I had never felt this level of fatigue before and I had been involved in weight lifting, marching band(yes it can be exhausting), and martial arts. The typical times I got on these were anywhere from 2 minutes 15 seconds to 2 minutes 30. The athletes at my military college; rugby players, boxers, lacrosse players, etc would usually get closer to the 2-minute mark or even complete it in under 2 minutes.
After a consistent diet of overcoming isometrics and very few HIIT-style workouts with burpees or shuttle runs, I broke the 2-minute mark finally.
In addition to this, I could run across the Marine Corps Obstacle course with ease as I was feeling much lighter.
Energy
I felt more energetic. Ready to take on any challenge thrown at me and to better handle the operational tempo of my unit. I still drank coffee but that’s only because the coffee drinks in Japan were so dang good.
Weight
There were no changes in weight, however. I was already pretty lean and an eight-second isometric contraction is not enough to trigger muscle growth.
But with overcoming isometrics I had a time-efficient way to not only improve my strength but by stamina and speed as well. It all ties together anyways.
Today
I still utilize isometrics but instead of a doorway bar, I use mostly slings. Instead of a barbell acting as the extra weight, it is my own body. The drawback of using a sling is more focus will be required to keep balance as opposed to a bar in the doorway or weight rack.
Sometimes I combine them with calisthenics and using them in an efficient manner I’ve been able to grow stronger at a faster rate in many of my bodyweight movements.
Exerting against an immovable object may seem like nothing from the outside but this stuff definitely works.
“Almost immediately after you start your practice with isometric contraction you will feel like a million. You will have lots more pep and energy, you will be lighter on your feet, have a new spring in your step. You will feel younger, act younger and have a new zest for living. This comes about because Functional Isometric Contraction training is not tiring. It builds strength in the muscles, it improves circulation, build internal strength, functional and organic strength, as well as strength in the muscles which help in the functions of the body.” (p 68 Hoffman Functional Isometric Contraction)
Thank you for making it to the end and comments are below.
Until next time…