The Overlooked Value of Isometrics
Isometrics are a amazing way to increase strength. Its two forms, we will touch on later.
For now, If you have ever done them then you know how taxing they can be! If you haven’t, picture it like this - it’s similar to when you get your blood pressure taken. The cuff inflates to the point of stopping blood flow. You feel the constriction intensify while the pressure builds around your arm. Now think of that pressure all over (imagine a squat or deadlift). It can cause feelings of being overwhelmed, fearful, panicky, or nervous. These feelings, I’m sure you can relate to, arise in other life situations as well.
Some Examples -
>A high school athlete two games deep in a tournament where college coaches are and they're under-performing
>A college student cramming for finals because if they don't get a B after the curve they have to retake the class
>The White Collar worker trying to juggle work, a personal life, and staying healthy
This feeling of “pressure” that is being experienced is the body’s stress response, often referred to as “Fight or Flight.” This constantly working response is what keeps us safe and alive. In the right situation, it’s good to have. Identifying what is triggering it for you can be your advantage! If you do that, while being able to perform, you will separate yourself from the herd.
I will show you how to use Isometrics to be situationally aware and mentally clear, so you can apply these skills when it matters the most. Before that, lets now look at isometrics.
A simple way of thinking of Isometric muscle action is the intensity of muscle tension. A true isometric is when the joint angles remain fixed and tension is maximum or near-maximum and sustained over time. Quasi-Isometrics are when near maximum tension is produced while joint angle changes over time.
Now let's go into how to use it with coaching cues and identify the key moments to apply introspection to bring situational awareness.
**In the example below, knowing the form and what to look for is a critical component. Since you will be in a position to put yourself in an optimal position take advantage an improve the form. I can not stress this enough**
The coaching cue we will use is tightness for the lifter
Here is an example: Pause Squat
The first rep the body is not tight. You can tell this by the space between the bottom of the rack and the lifters butt. There is no point where the gap stays constant. Looking at the torso you will see the back loses tension causes the body to not be stable. This affects the overall structure causing extra movement decreasing the efficiency of the lift.
The second rep is much better. The gap doesn’t change as much and there is a point in time when there is no movement which is what you want to see.
Develop Situational Awareness
Here is how to use the Isometric of the pause squat to develop situational awareness. The idea is to link thoughts and feelings to what is going on at the time.
If you’re Coaching an Athlete
>Reinforce to stay tight
>Give Specific Direction on how to stay tight/where to stay tight etc.
When the exercise is complete go back to the specific instance you gave the cue and ask the question if the athlete noticed the change. If they did, you’re on the right track. Continue asking questions around what they felt etc.
If not, ask them how they felt before and after the cue and if it helped. Ask if they felt strong. Ask any question you can to have them start identifying and expanding on the internal thoughts/feelings that arise during that moment. Once they start to do that encourage them and reinforce the behavior. Lead them in a rational direction.
If you’re an Athlete on your own
*Coaches Read this as well*
Think about what you want to accomplish before the lift. Start with staying engaged during the entire movement. During the pause/hold notice if you lose the tension and when you corrected yourself. Ask yourself, during what time did this happen? Did you feel stronger and stable in the movement? Did you get nervous? What’s the worst that can happen? Are you ok with that? What can you do to minimize that? You get the idea.
Explore the “Pressure”
When you feel you have that under your belt start to explore the “pressure”. What I mean by this is when you’re doing the isometric you have one of four options
Tense in the mind and not in the body
Tense in the body and not in the mind
Tense in the body and the mind
Not tense in the Mind or Body
When your able to be at number 2 more than 1, 3 and 4 then your progress will increase for this relative skill. Why? Because you're able to remain structurally sound while having the ability to think clearly.
When you have acquired the skill in the controlled setting of the weight room then you can start exploring how it is applicable in other realms. IE business settings, sporting settings, academic setting, relationship setting, etc.
Considerations
Be careful if you fall into the following
>Have high blood pressure
>You’re still growing
>It is your first time trying it
Closing Remarks
The stress response is inevitable. Developing a healthy relationship with it is needed for every single aspect of your life. Understanding it, recognizing the signs of it, find a way to comfort yourself so you can produce.
If you get nothing else from this article I hope you get this.
You have the ability to overcome any situational pressure if you ask the right questions, give your truthful responses and adjust your approach if needed.
It’s all up to you and with a process like that you will never lose!
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If there is anything that doesn't make sense, you would like me to go more in-depth about or just want to say hi don't hesitate to email me. I am always willing to help you.
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RH