How To Program Overcoming Isometrics To Improve Strength, Power and Sticking Points

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We've used this technique for a long time and still find it very underutilized with training athletes, or anyone for that matter, when it comes to improving strength, power, and performance.
Overcoming ISO's recruit high threshold motor units, develop maximal muscular tension, increase strength, stabilize joints and help overcome sticking points!
Sounds like a pretty great bang for the buck to me.
There's many ways to implement them but some thoughts on how we use them:
➡️ Keep the reps lower since the intensity and effort for this is very high (I'll keep it from 3-6 reps per set)
➡️ Each rep should last around 5 seconds with a couple of seconds of "ramp up" (escalating the tension before going max all out)
➡️ Rest around 5 seconds between reps, trust me, it's needed!
➡️ Keep a full recovery in between each set (90 seconds - 3 minutes), although in this video I'm doing with @robertjturbin:
- Overcoming ISO Bench Press
- Explosive Dynaball throws
- Plate ISO Row
And keeping around 30-45 seconds in between exercises, and then a full 2+ minute break between rounds.
✅ If you're serious about your performance and the performance of your athletes, especially when it comes to increasing strength, you've got to start plugging in overcoming isometrics into your programs!

[@Graham3748]

You are limited only by your imagination. That's why I love your videos. It encourages me to open my mind to alternative exercises.

[@srdjanjovanovic3313]

Hi Luka , can you make a video of this kind for calf / ankle strengthening ??? This would be very helpful for all rehabilitation professionals working with athletes recovering from Achilles Tendon Rupture at late stage of their recovery .. Thanks a lot

[@Nelson6589]

Awesome! Would you program this on an ME or DE based day? Also, would you still perform working sets on the lift you choose prior to doing overcoming iso’s, or is it best as a standalone exercise due to how taxing it is? Thanks!

[@daffadewangga3924]

D😮

[@JBendyfromdawic]

This has to be one of the coolest ideas I’ve heard of in a long time. Currently training to be a boxer and I think I’m gonna make this the cornerstone of my strength training

[@denester1]

Does it matter if you use add weights to the barbell, or an empty barbell is best?

[@idx1941]

You should actually use a loaded bar. Your nervous system will recruit muscle based upon the stimulus from the load you are using. Using an empty bar YOU have to voluntarily try and recruit them yourself.

[@dicktracy762]

@@idx1941 When you use any kind of weight with isometrics, you are doing what are known as isometronics. This term comes from combining the words isometrics and isotonics. Isometronics are considered more taxing than isometrics because of the back pressure the load is exerting on you, ie the negative or eccentric force that is coming back at you. By contrast, with isometrics the only force coming back at you is that which you generate. In my opinion it is easy to overtrain with isometronics.

[@TheTrueJDV]

good stuff

[@AcceleratingUniverse]

did you talk about programming isometrics at all in this video

[@wyndell300]

Overcoming isometrics in pools my jumping ability

[@bigdarshan]

Coach the link to your website does not work

[@sulezraz]

0:25

[@Exodus26.13Pi]

editor, turn that loud music up even more I kept hearing someone mumbling

[@Exodus26.13Pi]

Turn up the music I kept hearing people in the background.

[@Exodus26.13Pi]

🎯💯