Isometrics and long holds in training

Today’s guest is Kevin Secours. Kevin is a veteran martial arts coach, author, and former security professional with decades of experience across Japanese Jiu-Jitsu, Karate, and Russian Systema. Holding five black belts (including an 8th-dan), Kevin has worked extensively in real-world contexts while also teaching meditation, solo training, and strength rituals. He is the author of Rituals of Strength and Unconstrained, and is known for blending martial tradition, modern training theory, psychology, and philosophical inquiry into human development and resilience The conditioning and tempering of the body in striking sports can draw interesting parallels to collisions needed in jumping, sprinting and landing activities. We can also draw many lessons and ideas from the exercise tradition that goes back centuries with martial arts practice. By understanding combat training disciplines, we can draw out universal application for general movement and performance. In this episode, we explore the deeper purpose of physical training through martial arts and sport performance. Kevin reflects on early experiences with body hardening, cold exposure, and Zen-influenced practice, examining where such methods build resilience and where they become self-destructive. Drawing parallels to sprinting, jumping, and strength training, we discuss collisions, long isometric holds, ritualized discomfort, and fatigue as tools for cultivating awareness, reducing excess tension, and supporting longevity. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Martial arts origins and body hardening 17:48 – Body tension, trauma, and reading the athlete 28:23 – Isometrics, Soviet methods, and slow strength 33:58 – Journaling, drawing, and learning through reflection 45:02 – Mindset, adaptability, and mental speed 56:46 – Representativeness, ritual, and resilience 1:04:26 – Simplify versus deconstruct in training 1:12:25 – Microdosing discomfort and daily resilience 1:17:24 – Comfort seeking and modern training challenges Actionable Takeaways Martial arts origins and body hardening Extreme methods can build toughness, but unchecked intensity shortens longevity. Training should serve health and preparedness, not destroy the body you are trying to protect. Exposure must be progressive and intentional, not reckless. Body tension, trauma, and reading the athlete Chronic tension often reflects psychological history, not just physical limitations. Coaches should first understand an athlete’s motive for training. Creating a safe and inclusive environment allows tension to unwind. Exhaustion can reveal new movement options and reduce overthinking. Isometrics, Soviet methods, and slow strength Long isometric holds build physical strength and mental resilience. Slow strength exposes weak links that fast movement can hide. Discomfort creates space for reflection and adaptability. Training methods were shaped by harsher living conditions and necessity. Journaling, drawing, and learning through reflection Writing and sketching reinforce learning more deeply than words alone. Stick figures and simple drawings improve memory and understanding. Documentation is a form of legacy and long term learning. Mindset, adaptability, and mental speed Adaptability in movement reflects adaptability in thinking. Exposure to opposing viewpoints builds cognitive flexibility. Speed is as much mental as it is physical. Ego and rigid beliefs limit learning and performance. Representativeness, ritual, and resilience Not all training must look like competition to have value. Ritual builds consistency and meaning in training. Resilience is a universal quality that transfers across contexts. Training should include experiences where the athlete loses and adapts. Simplify versus deconstruct in training Simplify first to preserve the integrity of the whole movement. Deconstruct only when specific limitations appear. Always return to full movement patterns after isolation. End sessions with success to reinforce confidence. Microdosing discomfort and daily resilience Small daily challenges build long term mental toughness. Discomfort activates the neural centers tied to willpower. Ritualized discomfort is more effective than occasional extremes. Resilience can be trained deliberately and safely. Comfort seeking and modern training challenges Humans naturally seek comfort when it is available. Modern environments require intentional exposure to challenge. Training should balance safety, stress, and adaptability. Long term growth comes from controlled adversity, not avoidance. Quotes from Kevin Secours “Motive matters more than method. The why has to be bigger than the how.” “Repetition does not make perfect. You can be perfectly bad at something.” “Every technique is like a snowflake. No two are the same.” “Resilience is the most universal commodity you have.” “The greatest relaxation comes from exhaustion.” “Training should not be trauma.” “If you quit midway, you are more likely to come back.” “We are comfort seekers.” About Kevin Secours Kevin Secours is a martial arts coach and author focused on practical skill development, resilience, and real-world application of movement and combat principles. Drawing from decades of training and coaching experience, his work bridges traditional martial arts, modern performance thinking, and personal development. Kevin is known for clear teaching, depth of insight, and an emphasis on adaptability, awareness, and lifelong practice.