The Rate Of Force Production And Isometric Exercise
Although not as powerful/graceful as other creatures on this beautiful Earth we humans do have some capacity to sprint and jump. When it comes to this explosiveness the key word to remember here is the, “Rate of Force Production.”
The rate of force production is the ability to call upon the whole or majority of your muscle fibers in any one moment to bring about movement either with oneself or an external object. This activation is what kicks in during fight or flight situations helping you to outrun a tiger…
Or lift a car off of a loved one
Plyometrics are a great way to train this. You get to practice the movement you wish to perform as well as teach your nervous system to activate the needed musculature efficiently. I remember being in 29 Palms, California on the Marine base there was a nice field with an assortment of functional/calisthenics equipment. I would finish off my workout with a few tuck jumps which are explosive squats where you pop down butt to grass, then explode up bringing your knees to your chest. But, as I was getting into overcoming isometrics I found that this was not the only way.
What This Means For Overcoming Isometrics
Exerting against an immovable object for a short period will train your explosiveness to a degree. Back when I started using this form of training even with eight-second contractions I could tell that I was getting quicker.
With overcoming isometrics it's as if you are tapping into/bringing about a small portion of that fight or flight strength.
Ballistic Intent
Overcoming Isometrics although used for a duration of around six to 12 seconds can be modified for better explosiveness. I have previously done an article on isometric “Surge” reps where during the course of generating force you ramp up the tension more and more till you’ve activated as many fibers as you could. It’s great for developing better strength and mental toughness and you find more right here.
These will be called, “Burst” reps. In these reps, you take your position, breathe in, press and exert for a full second, relax, and repeat a few more times. Actually, repeat it dozens of times. I first stumbled on the concept through Steve Justa’s Iron Isometrics book but here are some studies to back it up.
“Ballistic intent resulted in greater neuromuscular activation (1.04%-10.5%/week, ES = 0.02-0.31/week vs 1.64%-5.53%/week, ES = 0.03-0.20/week) and rapid force production (1.2%-13.4%/week, ES = 0.05-0.61/week vs 1.01%-8.13%/week, ES = 0.06-0.22/week).” Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review
“IST has been shown to improve various sports related dynamic performances including jumping, running, cycling, muay thai striking, soccer kicking and bouldering grip.”
“while explosive contraction method is more effective in improving explosive strength.” Application Of Isometric Strength Training For Enhancing Sports Related Dynamic Performance
Although we can’t ascertain how long the force generation phases were in the first study the second study gives us a broad layout. In the second study, they utilized
One - Five-second Contractions (aka generating force)
30 - 90 Reps
Similar to what Steve Justa preached in his book these burst reps will be for high repetitions. This can be used by anybody as long as they have been training for a few years. If I had a client that was new or hadn’t worked out in a while I would hold off for a few months to a year. I would generally use this protocol for overcoming isometrics if I had a client that had an athletic background. This facet of overcoming isometrics is great for anybody in a sport or with a job that requires a little ruf and tumble.
Mind Muscle Connection
What I believe is the most beneficial about burst reps more than most other isometric duration is the focus of the mind on the muscle. When you breathe in, I want your thoughts on the muscle(s) executing the movement.
For example the wall push.
Breathe in, then press ramping up as quickly as you can and maintaining a high degree of tension feeling it
through your feet and calves
through your hamstrings and quads
through the core
and from the shoulders through your hands.
Remember this will only last for a moment so the mental concentration on your muscles needs to be quick.
You can always start slowly with a four to five-second contraction phase. Over time getting the feel for the ramp up, exerting, and being in full awareness of what muscles are firing. Then you should be able to do one-second bursts.
Bigger Picture Application
I strongly believe the best way to apply this is at the end of a workout. This way, you don’t have to worry about a warm-up because you already are.
After Isometrics
For example, if I’m doing longer force generation isometric exercises I do anywhere from 10 to 20 burst reps before I head in. I try to make it meaningful. Not any isolation or one-limbed exercises but something that incorporates my whole body. Like a wall push or a rope pull. I will probably come up with a list of more full-body isometric postures in the future.
If you have a pillar somewhere or something like it you can also practice roundhouse kicks. Though be aware of your hip positioning as the wrong position here may cause some discomfort.
After Calisthenics
This is among the best combinations because you’ve already tested your coordination and endurance but you look at your watch and there’s still time to go a little longer before you have to get to work. Already warmed up and limber hit a few postures here and there with some bursts reps. If your calisthenics workout was full body do full body. If it was a split and you did squats and handstand push-ups, hit your legs and shoulder pressing muscles. Pretty much match the bursts with the movements you were doing.
Tendons
One thing to keep in mind is that short-duration isometrics although great at improving force production don’t benefit your tendons as much as the longer holds. Therefore, if you’re performing these burst reps at a high degree of tension the warm-up is crucial. But, at a lower degree of tension, this won’t be as important and can even be used as a way to wake you up and keep you energized throughout the day which I have mentioned here.
Hope this gave yall some ideas and if you have any questions send them my way.
Until Next Time…