The Movement System Podcast A Coach's Guide to Isometrics
Jan 28, 2026
A tour of isometric training across a wide spectrum, from minute-long yielding holds to explosive 0.5–5 second contractions. Practical uses in rehab, tendon health, and sport performance are highlighted. Testing methods and programming order get attention. Advanced tools like ballistic isometrics and iso switches are explored.
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Use Yielding Holds For Long GPP Isometrics
- Use yielding (holding against gravity) isometrics for long-duration 1–3 minute GPP holds to deliver consistent stimulus.
- Pick loads/positions that maintain tension rather than overcoming fixed bars where force fluctuates.
Start Rehab With Long Holds
- Use long-duration isometrics early in rehab or after time off to rebuild inhibited muscle and tissue tolerance.
- Progress gradually over months; start with safe, low-fatigue holds before heavier or faster work.
Target Weak Regions With Specific Holds
- Use specific long holds to target weak regions (e.g., Sorensen for trunk endurance, side-plank holds for lateral hip).
- Aim >60 seconds for lower back risk reduction and ~2 minutes for athletes needing high endurance.