If you haven’t yet realized the enormous value of isometric training for grapplers, especially those past 35, start here.
The benefits of holding static positions with maximum tension include:
– superior strength gains compared to traditional lifting
– more muscle growth compared to traditional lifting
– quicker recovery between workouts
– reduced chances of injury
– reducED joinT pain, IMPROVED HEALING
– time efficient
Isometrics also build the type of strength that grapplers need to clinch, frame, pin, and squeeze opponents on the mat.
But even if they don’t become your primary method of strength training, there are use cases for isometric training, like when dealing with chronic joint pain, working around an injury, or not having access to a gym.
I’ve been training seriously with isometrics for months, and the benefits have been significant, but I still enjoy lifting weights and moving my muscles and joints through a full range of motion.
That’s why I mix a few iso-only sessions in every week, or add an isometric exercise or two in with my traditional lifting.
I also find them to be a smart way to warm up cold, achy joints without too much intensity for the workout ahead.
Here are 5 of the most valuable isometric exercises for grapplers, that require (almost) no equipment and can be done anywhere.
Isometric Push Up
The push up is a staple in any bodyweight routine, but you can crank up the benefits by simply adding a hold at 90 degrees.
Isometrics have been proven to improve force 15 degrees above and below the range that’s being held. So you are actually improving much more than simply the 90 degree range in this case.
The isometric pushup is a joint-friendly move that will help build stronger, more resilient frames, help when creating space between you and your opponent, and strengthen your ability to pin your elbows close to your body.
Personally, I noticed that improving my isometric push up helped balance out weaknesses between my left and right side, and also exposed where I start to recruit the wrong muscles to compensate.
Isometric Chin Up
The isometric chin up is the only exercise that requires some form of equipment, but the benefits are well worth it, especially for BJJ fighters.
Again, assume the 90 degree position with your elbows, hands facing toward you, and squeeze as hard as possible.
This will strengthen all of your back, forearm, and biceps muscles needed for pulling on opponents, finishing submissions, and pinning people where you want them, like in side control.
The iso chin-up is also a tremendous challenge for the anterior core, helping to prevent rib flare and maintain a neutral spine for an optimal rib-to-pelvis relationship.
Isometric Table Bridge
The Table Bridge has become a favorite of mine to work the posterior chain without the need of equipment.
Although you may not feel challenged at first with this one, the longer you hold it and the better your mind-muscle connection develops, the more effective it becomes.
If you draw your heels backward, you’ll get an insane hamstring contraction, in addition to a massive glute burn.
These muscles get very little action while playing guard, so I use this one regularly to improve the muscles that support optimal posture, and balance out all of the anterior work that comes with grappling.
Isometric Lunge
Any type of single leg isometric hold will be of value to grapplers, as single leg strength, balance, and endurance is critical for high level BJJ.
You can simply hold a lunge position for time, but I like to play with different shin angles and degrees of hip flexion. You can also try elevating your rear foot, similar to a Bulgarian Split Squat.
This will build knee, ankle and hip stability, as well as the strength to finish takedowns, finish shots out of the hole, and certainly any type of dynamic passing from the feet.
You will immediately notice what muscles are under or over-active on single leg work. So, I try to maintain three points of contact with my front foot – right behind the big toe, little toe, and heel – and feel the connection up the chain into the quad above the knee and the entire glute.
Isometric Sit Up
Finally, the Isometric Sit Up is an excellent exercise for grapplers, as it builds immense anterior core strength, including that of the rectus abdominis and hugely-important hip flexors.
A strong core is required for any type of dynamic guard, but the Iso-Sit Up will help greatly with Butterfly guard or any technique that requires you sit up for transitions or attacks.
It also strengthens the muscles of the shin, which are important for sticky and powerful hooks, and the hip flexors, which need endurance to support an opponent’s weight, as well as keeping the legs in close for defense.
Simply hook your feet under a couch or something solid and hold a sit up position at 45 degrees with a flat back and neutral spine.
The Isometric Sit Up also strengthens the lower core for better back health and posture.
Programming / Final Thoughts
Isometrics have become a valuable tool for me to build muscle and strength without the wear and tear of traditional movements.
They’re excellent if you’re sore or feeling beat up but still want to get an effective workout in, and you can literally do them anywhere with no equipment.
Aim for 2 to 3 working sets of 15-45 second holds at maximum tension.
Take one set to warm up and activate your CNS with sub-maximal tension for 15 seconds.
If you feel your form start to fail or other muscles start to take over during your working sets, end the set.
You could even add a set or 2 of one of exercises above into your regular routine, but you can get an entire isometric workout done in less than 20 minutes.
Even less than 10 if you’re pressed for time.
Either way, there is almost no way to go wrong with isometrics, especially for grappling.
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