Sprint-Specific Isometric Strength Training | Using Isometrics for Speed Development

[@honkymonkey9568]

Would have liked to see a real person performing these exercises.

[@JFlsh1506]

Excellent content! Just discovered this channel and the quality and form of presentation is top notch! Great source of info for anyone interested in improving athletic Performance! Thanks a lot!

[@FlowHighPerformance1]

No worries, glad you find the channel helpful 👍

[@JFlsh1506]

@@FlowHighPerformance1 thanks! Two questions: when in a weight session would you program this? As a main lift at the start of a session or can it be used to complement for example a lower body main lift? Then do you have an example for a switching isometrics?

[@FlowHighPerformance1]

Good question. I think you could put isometrics at the start or end of sessions because they are not very fatiguing. Generally I would use it in a strength session after the main compound lifts, as supplementary exercises

[@FlowHighPerformance1]

Check out this article for isometric switches www.google.com/amp/s/www.just-fly-sports.com/modern-speed-training-alex-natera/amp/

[@JFlsh1506]

@@FlowHighPerformance1 Thanks a lot, highly appreciated! will give these a try once i have access to the Equipment again!

[@teniolaoladeji6969]

Could you go more in detail of switching isometrics? What are some examples of this type of isometric? If so, could you kindly do a video on how to perform these different type of isometrics!

[@FlowHighPerformance1]

This article explains it better than I could www.google.com/amp/s/www.just-fly-sports.com/modern-speed-training-alex-natera/amp/ I may make a video on this at some point in the future

[@teniolaoladeji6969]

Flow High Performance Thank you for the article !! And that sounds great!

[@malikbramble2474]

Man you got to be a genius I always have speculations about isometrics being good for sprinting but a few athletes are skeptical and thought that it would be ridiculous no one ever really had a good explanation for how I could help you up until this video I've been looking at this for years thank you

[@FlowHighPerformance1]

Glad you found it useful 👍

[@EmilexAlexander]

twice a week

[@amandeepsingh-yk8ce]

Hey there would the isometric training with the sprinting session in the same week fatigue the CNS. As this really CNS driven exercise. Thanks

[@FlowHighPerformance1]

it should be fine as long as volume isnt too high

[@amandeepsingh-yk8ce]

@@FlowHighPerformance1 cheers!!

[@arjunarjun7736]

Love the video but I have a question... In pushing isometrics what do you mean by maximum loads? Should I perform them with a bar or as much as I can load?

[@FlowHighPerformance1]

Best way is to use an empty bar pushing against an immovable object. If you can't do that then load the bar with super heavy loads so that it doesn't move 👍

[@arjunarjun7736]

@@FlowHighPerformance1 Also, with proper sprint training and isometric lifting... What are some reasonable sprint improvements one should expect as a newbie?

[@DAatDA]

Seems like this would also work for jumping

[@tolou1479]

Great video, quick and straight to the point! I have a question tho. When should i implement the isometrics in my training session, at the beginning, at the middle or at the end of the session?

[@FlowHighPerformance1]

Probably toward the end I would say

[@TheMisanthroPunk]

hello comrade!

[@tolou1479]

@@TheMisanthroPunk ✊ Solidarity

[@bobm2368]

Sorry but I don't understand how the Switching Isometrics would work. Please can you explain further? Thanks Bob 🇬🇧

[@FlowHighPerformance1]

Difficult to explain in a comment. I'd suggest you have a look at Alex natera's work. He explains these concepts well 👍

[@dreamecho100]

awesome content

[@FlowHighPerformance1]

Glad you find it useful 👍

[@eshanshah763]

This was a great video, love the detailed breakdown of sprinting! I recently made a similar video as well on my new fitness channel, check it out if you get a chance! Thanks!

[@FlowHighPerformance1]

Thanks, glad you found it useful 👍

[@teniolaoladeji6969]

What type of isometrics are more suitable/effective for jumping?

[@FlowHighPerformance1]

Isometrics are probably less effective for jumping because ground contact times and longer. However, the same isometric exercises can still be effective 👍

[@diagonals792]

Hip lock isometrics are also really good.

[@sophiawoods6748]

Would it make sense to be a as light as possible without any excessive muscle mass. And strong as possible as a sprinter using isometrics? Or have I missed something? I always thought huge muscles would be pointless since they would increase weight and that would be a disadvantage, and instead make the tendons etc strong with isometrics and keep the body weight naturally down without any excess muscle size and you have a faster sprinter?

[@FlowHighPerformance1]

Yes, I would agree. You want to be as strong as possible with the least amount of bodyweight 👍

[@yonatanSelby]

Can anyone give me some ideas of how to apply this to swim training?

[@FlowHighPerformance1]

probably not relevant for swimming

[@nikolabraletic712]

How should we periodize all 3 phases if the off sesson lasts only 4-6 weeks?

[@FlowHighPerformance1]

you dont have to doo all 3 phases in the off-season. Isometrics can be effective in-season too, since they typically don't result in much muscle soreness 👍

[@DD-ru6nv]

Would you recommend doing these isometrics on rest days ?

[@FlowHighPerformance1]

They can be incorporated into regular resistance training sessions 👍

[@amandeepsingh-yk8ce]

Really great content 👍👍

[@derontariuswiscenlitago5379]

Great Video! Can I get an example of a “Switching Isometric” exercise? I don’t really understand what it is.

[@FlowHighPerformance1]

this article should explain what switching isometrics are www.just-fly-sports.com/modern-speed-training-alex-natera/ I may do a video on how to perform isometrics at some point 👍

[@derontariuswiscenlitago5379]

Flow High Performance thank you so much!

[@khanjan4110]

If doing an isometric block for like 4 weeks, would i just do iso or could I do deadlifts and things

[@FlowHighPerformance1]

Good question. Definitely do your other traditional strength training too 👍

[@jonathangabi9492]

@@FlowHighPerformance1 i also had another question i wanted to ask, when training iso-holds with the external weight, what positions would you recommend, the lowest and weakest point or the one most specific to the running position?

[@FlowHighPerformance1]

Another good question. Sprint-specific joint angles will have the most transfer to sprint performance 👍

[@hooperboi3484]

İf ı do only isometric training am ı explosive guy?dunk and .....

[@FlowHighPerformance1]

No. You still need to practice dynamic movement too 👍

[@incorectulpolitic]

@@FlowHighPerformance1 you mean as in sprinting or dynamic weight lifting?

[@FlowHighPerformance1]

Sprint & jump training 👍

[@incorectulpolitic]

@@FlowHighPerformance1 so isomertric work is enough achieve world level sprinting, jumping , throwing performance?

[@FlowHighPerformance1]

Probably not. That comment was just in relation to the original question 👍

[@jadrankapavicevic5500]

Coach, how meny tims in the week we should do those exercises? Can we do those isometric exrecises after them immediately sprinting training?

[@FlowHighPerformance1]

1-2x per week. No, I wouldn't do them before sprinting, I would do them after sprinting or on a separate day 👍

[@jadrankapavicevic5500]

@@FlowHighPerformance1 Thank you very much coach for the answer and always answering on all questions! 🏋

[@FlowHighPerformance1]

no problem 👍

[@jadrankapavicevic5500]

Coach i am watching again video and i got one more question. What is the load which we should resist in the first phase of isometric exercise? How we are getting that load?

[@jadrankapavicevic5500]

And how long we should do resisting phase before moving to the next one?

[@thelgcyco]

Thank you

[@FlowHighPerformance1]

No problem 👍