The Movement System Podcast The NEW Science of Isometric Training
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Aug 27, 2025 Dive into the fascinating evolution of isometric training, exploring its scientific roots and the latest research breakthroughs. Discover four distinct categories of isometric exercises and learn how customized protocols can boost athletic performance and aid rehabilitation. This insightful discussion highlights the importance of tailoring isometric practices to individual needs for optimal results.
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Shorter Max Holds Beat One 10-Second Rep
- Max-force isometrics were classically done as single 10-second holds but that produces large fatigue and limits repeat efforts.
- New evidence shows shorter near-max holds allow multiple high-quality reps with less fatigue.
Repetition Duration Reserve Explains Fatigue
- Repetition duration reserve scales with intensity: max ~10s, 90% ~20s, 80% ~40s, roughly doubling per 10% drop.
- Staying below ~50% of that reserve enables multiple near-max efforts and less central fatigue.
Protocol For Repeated Near-Max Isometrics
- Do 3–5 near-max isometric reps of ~3 seconds with ~10s intraset rest and 2–3 minutes between sets to preserve >95% force.
- Aim for ~4 sets of this protocol to maximize neuromuscular stimulus without excessive fatigue.