| Isometrics are not often used in sports specific | | | | hold at the middle of the range of motion, then finish |
| strength and conditioning. Because most sports are | | | | the set off. |
| dynamic in nature, isometrics aren't obvious to they | | | | Or, you can break it up into thirds, so you can do an |
| eye and thus aren't trained. | | | | isometric hold of 5 seconds after the 4th rep, 8th rep, |
| In MMA, isometrics can add another element to your | | | | and at the end of the set. |
| game that can help you submit your opponent, escape | | | | But let me warn you - this method is difficult and burns, |
| a submission, or achieve a dominant position whether | | | | making it a great method for training mental toughness |
| standing or on the ground. | | | | at the same time. |
| For example, if you get caught in an armbar and your | | | | Here are 3 of my favorite exercises to use isometrics |
| opponent doesn't immediately lock you in, you've got | | | | with: |
| some time to escape. How long you have depends on | | | | 1) Inverted Row |
| your ability to keep your arm flexed using your biceps | | | | - Hang under a barbell with your feet on a swiss ball |
| while trying to move your body around so that your | | | | so your body is parallel with the floor |
| arm is in a safe position. | | | | - Hold when your elbows are at 90 degrees |
| Another example is when you've got a triangle locked | | | | 2) Push-up |
| in. Submitting an opponent with a triangle is no easy | | | | - Do your standard push-up, or put your feet on a ball |
| task, so you've got to have the ability to keep your | | | | for an added challenge |
| knees squeezed tightly together for an extended | | | | - Hold at 90 degrees of elbow flexion |
| period to tire your opponent out to make him tap. | | | | 3) Leg curl on Swiss ball with knee squeeze |
| A final example is in the clinch. When you're pummeling | | | | - For this one, you need a squishy child's ball |
| back and forth with an opponent or you have a | | | | - Put it between your knees and for the entire set of |
| single-leg, you've got to hold your arms in a certain | | | | leg curls, squeeze the ball together as hard as you can |
| position against his bodyweight - this is isometrics in | | | | So now you have 3 exercises and a new method for |
| action. | | | | developing your MMA strength and conditioning. Put |
| So how do you train isometrics in the gym? | | | | these into your workout routine and you'll be tapping |
| My favorite way to do it is to throw isometrics into the | | | | people out when you would've given up before, and |
| middle of a set. That would mean if you're doing 12 | | | | you'll take your MMA game to the next level. |
| reps of an exercise, after rep 6, you do an isometric | | | | |