I had always written off isometric training in the past, dismissing it as boring and inferior to more dynamic methods.
It wasn’t until I was forced into using isometrics to heal some nagging joint pain that I discovered how misguided I really was.
Sure, static holds aren’t nearly as sexy as throwing around weight, or as fun as explosive power training, but the research shows that they’re actually more effective for developing certain qualities like strength and muscle.
In fact, isometrics deliver a list of powerful benefits that are specifically useful to the grappler.
They may just be the premium training method for fighters, especially those over 35 focused on longevity.
Here’s why.
Benefits of Isometric Training For Grapplers
1. Isometrics are superior to dynamic exercise for building strength.
It may seem counterintuitive that holding a position would produce more strength than moving an actual object, however there are a few reasons why this is true.
First, strength is determined by your ability to generate force. Your ability to generate force is determined by a few things, but primarily your ability to recruit your muscle cells neurologically.
We all have the same number of muscle cells, however, super strong strength athletes are far more efficient at recruiting theirs compared to untrained people.
Fortunately, you can improve this by forcing your muscles to fire more muscle cells through maximum isometric contractions, and doing this repeatedly.
Next, the reason why you can recruit more muscle via isometric contraction is due to the force-velocity relationship. This is a scientific law that states as a muscle produces more force, the slower it must move.
Thus, when a muscle is not moving at all, it can produce the most force.
This clearly doesn’t mean that other methods like lifting barbells doesn’t build strength, it’s just not as efficient as isometrics at doing so.
Additionally, isometrics have also been shown to build muscle as effectively or better than dynamic exercise.
2. Isometrics reduce your chances of injury in the gym
In a combat sport where injuries are so common, taking measures to mitigate them, especially when they’re avoidable like in the weight room, is essential.
Most injuries occur when tissues can’t withstand the forces placed upon them. When you eliminate the momentum of movement, like you do with isometrics, you nearly eliminate the potential for injuries to occur.
Of course, there is always a chance, but your body actually has a safety mechanism called cortical inhibition that will prevent you from contracting harder than you can safely handle.
This is why isometrics are a preferred choice for physical therapy. They’re safe and nearly fool-proof.
So, isometrics more efficiently build strength and muscle while also reducing chances of injury?
Tell me more.
3. Isometrics heal nagging joint pain.
A lot of nagging joint pain like tendonitis, bursitis, and cartilage damage comes from “mechanical abrasion,” aka friction from moving joints.
This is often known as the “wear and tear” of joints that comes from repetitive weightlifting.
This is the main reason I was forced to try isometrics, as I’ve been lifting since I was 14 and my elbows have performed thousands of reps under load.
Not only do isometrics eliminate the friction, they fortify the joint in the process, strengthening tendons and ligaments, while building muscle around the joint.
Additionally, isometrics have been shown to eliminate joint pain as well as some medications.
This is a haven for cranky joints and beat up bodies.
4. Isometric contractions are what you use most during grappling.
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Unlike other fight sports with constant movement like boxing or Muay Thai, jiu-jitsu consists of many static holds.
Clinches, pinning, gripping, framing, and many submissions are all isometric contractions.
You can argue that no-gi submission grappling is more dynamic, but many of the control positions are static, isometric contractions held with near maximal effort.
In the gi you are almost constantly gripping or holding.
Finishing mechanics almost always feature an isometric. Think, rear naked chokes, triangle chokes, armbars, leg locks, head and arm chokes.
Your ability to squeeze maximally often determines if you get the tap or not.
So not only will you get all of the great physiological effects from training isometrics, you’ll improve your on-the-mat performance.
5. Isometric training is time efficient.
One of the main tenants of the Order & Progress training philosophy is “high-value, minimalist methods to fortify your body for pain-free training.” Isometrics check nearly every aspect of that.
They are the most efficient at building strength and muscle – high value ✅
They protect your joints by strengthening muscles, tendons, and ligaments – fortify your body ✅
They help reduce injuries, and prevent and eliminate joint pain – pain-free training ✅
And finally, they can be done anywhere, without equipment, and only take a few minutes to get the full benefits – minimalist ✅
In fact, you can get a total body workout in just 10 minutes.
Plus, they cause less soreness and inflammation than dynamic exercise, so you can train them more frequently.
Leaving you more mat time, and feeling fresher and less sore for your next rolling session.
Final Thoughts
The truth is, I dropped the ball on isometric training.
I wish I would have started using isometrics years ago, well before my joints were beat up and my prime years were behind me.
But, hopefully, with years still ahead of me, I can reap the benefits of this ultra-efficient and safe training method well into old age.
And so can you…
Stay tuned for more articles on isometric programming, exercise selection, and tutorials on the different types/uses of isometric training.
For now, try adding a few static 10 seconds holds at the end of your sets of pushups, squats, and pull-ups to start exploring.
Because isometric may be the perfect training method for grapplers.
WHENEVER YOU’RE READY, THERE ARE 4 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with the new Foundations of Rotational Strength.
2. Fortify your body for BJJ with this free course on the Grappler’s Get Up.
3. Apply for 1-on-1 coaching here.
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