Overcoming Isometric Speed Force
There are individuals currently and in the past who are described as “Strongmen” and bend steel whether it's bars, wrenches, frying pans, etc. They’ve also exerted enough strength to break out of steel chains. But most of these feats of strength are done with the upper body. If one can build enough strength to bend steel with their arms, what kind of strength and power can be attained with the lower body? How can this translate to speed and agility?
I’ve already experienced to some degree the speed and stamina improvements that can be gained by overcoming isometrics. Keep in mind I wasn’t trying to train anything specific as that is always a conversation in sprint training circles and studies. It was just a lower-body/upper-body pull, a squat, a military press, and a calf press.
I would engage in force-generating contractions at a minimum of two points throughout the range of motion(sometimes three). At a joint angle where my muscles were in somewhat of a stretched position and contracted position. I only performed an eight-second contraction each time.
My intent for the rest of this post is to provide some ways that one’s sprinting and agility can be better targeted by overcoming isometrics. That same strength that the strongmen of old used to bend steel brought to a pair of legs near you.
Muscles Involved In A Sprint/Running
Everything from the waist down is of the most importance but not the only thing that will help you drive forward with greater speed. Muscles that you can see in the mirror and ones you can’t. I’m talking….
Hip Flexors
Quads
Hamstrings
Glutes
Calves
And above this is…
The Core
Lats
Shoulders
All of these can be effectively targeted by overcoming isometrics all you need is a wall, yoga strap, and or belt along with some imagination.
Overcoming Isometric Postures
Important Note: All Isometrics for the purpose of this training will be performed at a higher rate of exertion to get the full benefits. Breathe in deeply, exhale (slowly) while exerting, and once the time is up relax. Followed by this change the joint angle and do this process over again.
Hip Flexor Pull
In this isometric posture, you will be targeting your hip flexor by trying to pull up with your leg against a strap. You will be performing this at three different joint angles. Hold on to something if you need to so as not to fall.
Hip torque is a major factor when it comes to acceleration and maximum velocity in sprinting. The greater the speed with which you can bring up your whole leg will be part of the equation. The next step is the speed with which you press down.
Lunge Press
The last part of the hip equation as well as carry over to the force generation into the ground. This posture doesn’t have to be performed at long muscle lengths for someone to receive its benefit.
Start at parallel and do two more until you are almost standing or the strap can no longer be secured effectively. Start off holding onto something but eventually, you need to be maintaining balance with just your legs while generating force. Overcoming Isometrics are sometimes criticized for the apparent lack of them improving coordination but I believe the more balance incorporated in an isometric posture the better this coordination will be addressed.
Low Curb Leg Press
Once your foot hits the ground and your body is moving slightly forward, there comes a point at which you will be rotating your foot downward with the muscles from your glute(your butt) all the way down to your calves in high activation. This posture will come close to simulating that.
Stand in front of a wall and press as much of your whole foot backward.
Wall Push
The isometric version of sled pushes pushing off each foot separately at three different joint angles for a total of six positions.
Staggered Arm Press (Forward & Back)
The core and upper body play a role in driving you forward as well. In order not to spend time with more isolation movements here I have something that will best mimic the swinging of the arms while sprinting. Don’t think this is just for the pressing muscles if you do it right you will feel it in your abs as well.
Taking a staggered stance with one leg back, press into the wall with your fist at a low level from the same side as that leg you just stepped back with.
You will also be pressing backward as well.
Training
Warm-up: 15 - 20 Minutes of brisk walking
Or 10 minutes of brisk walking followed by performing one angle position of the following movements but only for five seconds and at a low intensity.
Hip Flexor Pull: Three Angle Positions/ Each Leg / 8 Seconds of Force Generation / 30 seconds of rest in between generations
Lunge Press: Three Angle Positions/ Each Leg / 8 Seconds of Force Generation / 30 seconds of rest in between generations
Low Curb Leg Press: One Angle Position/ Each Leg / 8 Seconds of Force Generation / 30 seconds of rest in between generations
Wall Push: Three Angle Positions/ Each Leg / 8 Seconds of Force Generation / 30 seconds of rest in between generations
Staggered Arm Press(forward & back): Three Angle Positions / Each Arm / 8 Seconds of Force Generation / 30 seconds of rest in between generations
Programming
This training can be best performed on days in between your running or on the day right before your run. Overcoming isometrics will supercharge you in the hours after your workout better than other methods.
If performed immediately after your runs or sprint workout you will not be able to pour in as much focus or intensity to get the full benefit with this type of training. And this could be the same the day after depending on how sore you are.
Each time you train you should be ready to go without taking any stimulant. If it’s been two days since your last running workout and you still feel sore and a little fatigued, give yourself an extra day of rest. It’s not how often you train but how often you improve that matters.
Do your run, rest a day or two or until you feel refreshed, perform this isometric workout, then get to your running session the next day. If you’ve never done overcoming isometrics before you might be a bit sore after the first workout but your body will quickly adapt.
Wrap Up
Supplementing your running doesn’t have to be done in a gym and can be done at home with very little equipment.
Thank you for making it to the end and comments are below.
Until next time…
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