Pushing (overcoming) vs. holding (yielding) ISOs. Same general category, but potentially different adaptations. Pushing/overcoming isometrics involve producing force against something that doesn’t move. Holding/yielding isometrics involve resisting an external load without allowing movement. Lum et al directly compared the two over six weeks. Both improved isometric strength and increased muscle thickness, but pushing also improved concentric and eccentric strength, while holding produced greater overall quadriceps growth and was the only condition to significantly increase patellar tendon thickness. In my programming, I’ll often use pushing isometrics when I want high intent/ force expression, sometimes as a primer before more explosive work, or even a warm-up at times. Holding isometrics give me another way to build positional strength. We might also use them towards the end of a workout for some potential stress, relaxation, or before our more explosive ballistic work to potentially reduce joint or tendon pain. Maximum Output drops September 1st. It’s the first follow-up to Speed Kills, which has now been used by more than 1,300 coaches and athletes around the world, with completely new programming and a breakdown of what has changed and why. There are also roughly two weeks left to get Strength X Speed Block 1 before it’s removed and replaced by Block 2. #isometric #isometrics #sportsperformancetraining #strengthandconditioning #sprinting
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