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November 27, 2010

Isometric Training Exercises Exposed - TendonStrength is Essential

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Isometrics, isometric training, static exercises, these words are used more andmore frequently nowadays, however, very few people truly know the real factsabout such types of training. Due to the lack of real understanding of not only the theory ofisometric training, but also the proper way implementing isometrics, the strategy drovemany athletes away. Currently it is only used in yoga and pilates. If you start researchingthe topic on the Internet, you will, unfortunately, not find much useful information aboutthe isometric exercises. All you will find is the definition of isometrics, and a general ideaabout the exercises, if that.

In many articles writers seem to mislead readers due to their own misunderstanding of theconcept. Always being a huge fan of combining static and dynamic strength training, Ispent a lot of time researching the subject and translated some material from Russian inorder to shed some light on isometric training. Therefore here is the isometric trainingexposed!

History of Isometric Training Alexander ZassAlexander Zass. Samson's System and Methods

So many articles claim different ways of development ofisometric training, such as being brought from India to Tibet,or ancient China, or Medieval Europe etc. The truth is thatelements of isometric training have always been used incombination with dynamic exercises even over a thousandyears ago. Asking where isometric training came from is likeasking who invented swords, or bows. Isometric training wasnot defined as such until the late nineteenth and beginning ofthe twentieth centuries. The true father of isometric trainingwas Alexander Ivanovich Zass, 1888-1962 (The GreatSamson), a Russian strongman of Polish origin that was amember of a Russian Circus group. I do not believe in largemuscles, if there is no real strength of tendons!, proclaimed Alexander. He was and stillis the strongest man the world has ever known! Zass was born in Vilna, Poland in 1888, butlived most of his early years in Russia and after 1924 in Britain. He lifted a 500 poundgirder with his teeth, his was known for catching cannon balls (200lbs steel cannon ballswere caught by Zass standing 8 meters away from the shooting cannon), catching a person

shot out a specifically constructed human cannon, carrying a horse on his shoulders,carrying a piano with a pianist and a dancer on it, doing back flips with 54.1lbs in his hands,doing 200 pushups in 4 minutes and finally tearing chains with his fingers.

During the World War I, Alexander was captured by Austrian troops three times, andthree times escaped (at least once by pulling the prison cell door steel bars out). After thethird break out, Alexander was able to escape Austria and moved to England, where helived the rest of his life.

The most amazing thing about Alexander was his body size: height 5 6-7, weight nomore than 176lbs, chest measured 47in and biceps 16.1 inches. Alexander said he had toincrease the size of the biceps from 15 inches, as the public liked to see big muscles;however, he always used to say big biceps do not stand for strong arms, as big stomachdoes not stand for good digesting system. This is not one of Ripleys Believe it or Nothistory tricks, go ahead and research Alexander Zass, see what other of his tricks I missed.

The amazing strength of the Great Samson reached the United States, where athletesstarted adopting Alexanders training methods, including falsely claimed to be a father ofsuch Charles Atlas. It is only due to such training Alexander was able to reach such levels ofphysical strength. Zass was not a born superman; he stated that the sources of hisstrength were strong tendons, will power, and mastering muscle control. So what is thesecret behind the isometric training? What does it have to do with tendon strength? and why does it allow developing such astonishing levels of physical strength?

Isometric Training DefinedIsometric training withoutequipment

Isometric exercise or isometrics are atype of strength training in which the jointangle and muscle length do not change duringcontraction (compared to concentric oreccentric contractions, called dynamic/isotonicmovements). Isometrics are done in staticpositions, rather than being dynamic through a range of motion. The joint and muscle areeither worked against an immovable force (overcoming isometric) or are held in a staticposition while opposed by resistance (yielding isometric). Iso same, metric distance.

Forms of Isometric TrainingThe types of isometrics we utilize are isometric holds, isometric presses, isometriccontrasts, oscillatory isometrics, and impact absorption isometrics. Below is a briefoverview of each.

Isometric Hold: An isometric hold is a static exercise in which an athlete is required tohold a particular position with or without resistance for a required period of time. Theathlete is trying to disallow any movement, while trying to recruit the correct muscle fibersto perform this movement. This type of isometric is used to educate the body to properlyrecruit and stabilize the kinetic chain.

Isometric Press: An isometric press is a static exercise in which the athlete pushes orpulls against an immovable object for a required time. The athlete is trying to generate asmuch force as possible, trying to actually move the immovable object. This method ofisometric teaches the CNS (central nervous system) to recruit more muscle fibers toperform a movement, so when the similar movement is performed dynamically, theseextra muscle fibers will be readily activated.

Isometric Contrast: By putting the muscles in the least mechanically advantageousposition (stretched position) and requiring those muscles to fire maximally from thisposition, an athlete is asking his CNS to work overtime. As the CNS allow the recruitmentof more muscle fibers to perform this movement, the force being generated is increased.Once the athlete stops the isometric exercise they will then perform a power movement forlow repetitions with minimal rest. The theory behind the contrast is based on the fact thatthe athlete will readily activate more muscle fibers to perform the ballistic movement,when preceded by an isometric exercise.

Oscillatory Isometrics: Immediately following an isometric exercise (release alltension), the athlete will perform a single or series of powerful micro-contractions in thesame mechanical position as the isometric contraction was performed. Basically all tensionwill be released from the isometric exercise and the dynamic form of the exercise will beperformed with minimal range of motion occurring.

Impact Absorption Isometrics: A Form of isometric in which an athlete will absorb aforce or impact and immediately perform an isometric contraction for a required time.Upon properly absorbing the impact, the athlete will minimize any change in the joint angleand hold this position.

Advantages of Isometric Training1. A single workout does not usually exceed 15 minutes of your time2. No special equipment needed3. Can be performed virtually anywhere and anytime4. Isometric exercises are the best way to train tendon strength, the true human

strength5. Variety of isometric exercises allows you to train for certain activities6. Anyone can perform isometric exercises of some sort, therefore, such trainings are

used starting with injury rehabilitation all the way to special forces and strongmancompetition preparations

7. There are isometric exercises for any part of a human body8. The energy is only spent on tension increase without being wasted on the motion

causing fatigue, therefore, making it possible to reach maximum levels of strength9. Isometrics increase flexibility

10. Isometrics decrease injuries

Disadvantages of Isometric Training1. Danger of serious injury, and blood pressure problems, if implemented incorrectly2. Takes time to learn how to properly implement the techniques3. Isometrics are not a brainless and dumb push or pull of a static object, your mindset

is very important. It takes time to learn to properly control your body, muscles, andbreathing.

Concept of Isometric TrainingAlexande Zass - Human Bridge

As I have mentioned before, many people, athletes, andwriters fail to completely understand the meaning ofisometric training. Isometrics are targeted on developingtendon strength, which is very hard to understand at first,as we are all fed by the pictures of bodybuilders, giving usan illusion of strength. Just as Zass used to say bigmuscles without strong tendons are just that and is anillusion of strength. Lets break down the concept ofisometric s to better understand its function, you mustforget the illusion of big muscles = strength and simplyfollow this logic of isometrics:

1. Tendons are what attaches muscles to the bones and makes them move duringmuscle contractions or extensions

2. The way muscles grow is they create new muscle tissue, not by thickening theexisting ones

3. In order to fully engage the new bigger muscle we created by working out, we need togrow tendons, since tendons must attach itself to the new muscle tissue and connect itto the bone

4. Muscles grow through their tear, by healing and increasing the size as the result,however, tendons grow through continuous tension

5. Muscle tissue is a lot weaker than tendons, thus takes less time and pressure to tear.6. Tendons take more time to grow than muscles7. Dynamic/isotonic training is targeted on implementing multiple sets of repetitions;

this type of training mostly tears muscles, as the tension in such exercises is notenough to train tendons

8. Tendons need a continuous type of tension in training to grow9. Isometric training provides continuous type of tension to the muscles and tendons

without their contraction at an angle and level chosen by the athlete, therefore,training tendons more

Here we go, this is the logic that many athletes seem to not know or ignore. Lets take probodybuilders mean looking machines with veins popping out. Yes they have a lot ofmuscle tissue; however, they do not have large and strong enough tendons to help engageall of that power and connect it to the bone, which only creates an illusion of strength.Bodybuilders focus on muscle isolation and sometimes linear strength; therefore, theirexercises completely ignore true functional strength with tendon strengthening exercises.Just imagine how much strength bodybuilders would have, if they also implementedisometrics to support all that muscle! But it is called bodybuilding, not bodystrengthening

Is isometric training the answer to all the strength trainingquestions?Another biggest misconception floating around the Internet is that writers and athletesseem to think that isometrics on their own should be able to fulfill all their strength trainingneeds. As I have mentioned before, isometrics mostly work tendon strength; therefore,increasing their size (it also tears muscle, yet not as much as the isotonic exercises). It isstill muscles that make things move; it is still bones that are able to hold large amounts ofweight and pressure; it is still our cardiovascular system that supplies oxygen to ourmuscles; and yes it is still our mind that makes it all happen.

Here is a breakdown of isometric training, how Alexander Zass saw it:

1. Strong will power2. Ability to control your muscles3. Tendon strength4. Breathing right

Strength training must be a part of any athletes workout =>there is no true strengthwithout tendon strength =>isometrics must be a part of every athletes workout.

Isometrics Myth 1: Isometric training does not help in functionalstrength training.This is a misconception born by the strictly muscle focused perspective. Yes, from suchangle it seems as we are training only a certain part of the muscle from a certain angle (thedynamic perspective). As functional strength training focuses on movement and completionof certain types of activities, training your muscle does seem insufficient from only oneposition. If you read the material above, you can now see where this takes a wrong turn isometrics are mainly focused on tendon strengthening and growth, not so much of amuscle; therefore, isometrics are essential to functional strength training!

Isometrics Myth 2: You will lose weight by doing isometrics.With weight loss being the main New Years resolution for Americans in 2010, this rumorspread like a virus. You lose weight by burning more calories and eating right, plus flushingout dead cells through the cardiovascular exercises. While isometrics will make youstronger, they are not the best exercises for calorie burning. Isometrics do help indirectlyby increasing strength, therefore, allowing you to intensify your dynamic workouts;however, saying that isometric training directly impacts weight loss is unfair and deceptive.

How to Properly Train IsometricsAlexander Zass carrying a young horse showing kids hisstrength at a lake.

There are infinite types of isometric exercises; therefore,you should choose whatever is important for youspecifically. The best thing is that isometric training doesnot require purchasing expensive equipment; in fact youcan implement isometric training without any equipmentin the right setting. Alexander Zass only used a chain foralmost all of his isometric exercises. Due to a largenumber of available isometric exercises, I will not wasteyour reading time by giving you samples, as Google is aclick away, but rather would like to stress the importanceof the following rules and directions of proper isometrictraining. I call them the 20 Golden Rules of Isometric Training:

1. Your whole body is your main subject not particular muscles; respect it and listen toit.

2. Always start implementing isometric exercises on a breath in, not out!3. Create a flexible wave of power, with a smooth natural entrance, leaving stress and

goals out of you mind (do not focus on breaking the chain, once you learn theisometrics and train properly for long enough it will break when its time to break),while focusing on the process and the volume of the body power.

4. Breathe steadily and calmly. If breathing becomes deeper or more frequent, yourheart will start rushing, breaking the power wave stop immediately. Rest, calmdown, repeat. Try to feel trough the exercise.

5. The power wave must involve the whole body, only this way you will be able tostrengthen the muscle-tendon-bone relationship.

6. Always stretch your muscles thoroughly before training, using static and dynamicstretching to avoid serious muscle and joint injuries

7. Start exercise with zero amount of strength and start slowly and steadily increasingit.

8. Do not hurry, let the overall exercise and reaching the level of maximum strengthappear naturally, start with 2-5 second exercises and increase the time over time.

9. Listen to your body during the whole process, feel the flow of power and strength, feelthe release, listen to the recovery with a feeling of uncertainty followed by the newinflow of strength. Only this way one learns to have full control of the muscles.

10. Implement exercises properly the first time, as statistically it takes roughly ten timeslonger to change a habit then to get it. Get used to doing exercises properly the firsttime; for instance, on squads, you must feel it in your quads more than anywhere,otherwise, you have a problem.

11. Use natural biomechanical exercises and positions, do not try to twist your joints theway they are not meant to be twisted.

12. Properly use muscle imbalances, teach the CNS to recruit proper muscles, increasestrength and power

13. Isometric hold time range should be less than 2-3 minutes14. Isometric press time range should be less than 9 seconds15. Impact Absorption Isometrics can be held for up to 5 seconds16. As an athlete, use isometrics as a supplement to training, as sport is dynamic and

thus your training needs to be dynamic as well17. If you feel sharp pain in your muscles or joints, stop immediately, rest more than

usual, stretch, repeat the exercise with low pressure; feel what is causing the pain. Ifpain continues, stop and give it a day or a few to heal, only then try again (or pay fornegligence later). If pains persist, consult your physician.

18. Prepare yourself mentally; imagine a continuous movement, whatever it may be.Chains and walls only exist physically, not mentally.

19. Only set time limits on your sets, not rests. Allow your muscles to recover from theprevious exercise, but do not slack off between sets. Listen to your body, feel yourmuscles, use only enough time for them to recover according to your personalassessment, not more no less. Every person is different.

20. Once a week implement a checkpoint. Grab a chain or a stick and try to stretch itwith hand down, with about 95% of intensity for around 8-9 seconds, then drop it andrelax. Listen to your body, feel your arms rise a little in front of you or to the sides.They will then start slowly lowering down. The length of time of your arms staying upis defined as an amount of tonic activity. You should notice an increase of tonicactivity every week, if you do not, you must be doing isometrics improperly.

This information should give you a good start in the right direction with isometrics. Nowyou know what isometric training is really all about and what its true purpose is. Go aheadand look up Alexander Zass and his chain training techniques if you are an athlete, join ayoga class, or simply find some exercises you can do in your own personal setting. Nomatter if you are a fighter, wrestler, firefighter, police officer, strongman, or a housewife;we can all benefit from isometric training in one way or another!

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This entry was posted on Friday , June 11th, 2010 at 3:25 pm and is filed under Bison Strong, Get Strong,Prev ention and Rehabilitation Exercising. Y ou can follow any responses to this entry through the RSS2.0 feed. Y ou can leav e a response, or trackback from y our own site.

Isometric Training Exercises Exposed - Tendon Strength is EssentialHistory of Isometric Training Alexander ZassIsometric Training DefinedForms of Isometric TrainingAdvantages of Isometric TrainingDisadvantages of Isometric Training

Concept of Isometric TrainingIs isometric training the answer to all the strength training questions?Isometrics Myth 1: Isometric training does not help in functional strength training.Isometrics Myth 2: You will lose weight by doing isometrics.

How to Properly Train Isometrics