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THIS IS NOT THE ISOMETRIC TRAINING PROGRAM YOUR PARENTS WERE TAUGHT....

Today's isometrics outperforms plyometrics and other programs for speed training.

I recently received an e-mail from an older gentleman claiming to know more about isometric training than I could ever imagine. So I called him and politely asked what it was that he thought our website may have left out relative to isometric training.

He proceeded to tell me that "back in the days" when he played football, they used isometrics in the training room with weights, barbells, etc., and that the trainers and coaches and players at the time didn't have much use for it other than "a little extra something" to add to your routine.

He also told me that speed training was best taught by doing plyometric exercises with weights and fast repetitions, and I strongly disagree with this notion. So, I asked him a very simple question,

"When you performed your speed training strategy with plyometrics, weights and repetitions, how did you feel afterwards? Tired? Heavy? Sluggish?"

And his response was a resounding, "Yes, I felt tired after my training!" My next question was, "If these were really speed training strategies, why do you think they made you feel slower and tired? Shouldn't a speed training program leave you feeling lighter, faster and more responsive immediately? I certainly believe they should." On the other end of the phone was pure silence and along with what I believe was the humble beginning of someone starting to accept something new. Someone finally starting to think logically about speed training and not merely reiterating what was improperly taught years ago.

Although I didn't learn anything new from this well meaning individual, it did get me to thinking that one of the biggest obstacles I sometimes face when presenting this information is simply past negative thinking regarding the greatest speed training strategy in the world. Old habits die hard and not a day goes by when I don't get the question,

"Isn't isometrics only useful in helping you get past a sticking point during weight training?"

Well, like the title of this article reads, THIS IS NOT THE ISOMETRIC TRAINING PROGRAM YOUR PARENTS WERE TAUGHT. No, this is much, much different. You see, although our website is filled with useful information, it sometimes helps to remind our readers that the way we teach isometric training is NOT to help you get past a sticking point in the weight room.

No, the way we teach isometric training is to condition your muscles to contract with amazing speed when you need it. We teach that muscles have memory, and the more you train them to respond either to speed, or for strength, the more the muscles are likely to respond in similar fashion -- for speed OR for strength. The key is to know how to train your muscles for these two very different muscular responses.

There are really only two categories of training.
One of them is speed training, and the other is strength/endurance training. Some people hooked on plyometrics think there is a third category called explosiveness; but, the reality of this is that it is nothing more than a strength and endurance program being sold as something new and different, i.e. explosive training.

I don't know about you, but personally I don't want to put my body through any “explosive" conditioning. It is much too risky. Sprains and strains are common with this training, and worst of all, it is the complete opposite of speed training! In fact, the more you participate in plyometrics, the slower you will become. You may develop a little better coordination, which is often confused with getting faster, but you never really do get faster.

And, so, isometric training with the resistance bands stands alone as the only pure and sure way to train for speed.

All other training programs/routines are in opposition to this and are nothing more than strength/endurance training. The way to know if your current speed training program is really a speed training program and not a strength/endurance program, is to ask yourself two basic questions:

1) Does my routine require repetitions?

2) Does my routine take longer than 15 minutes to complete?

If you answer yes to these two questions, then you are training for strength and endurance, NOT SPEED.

Order the programs. They are pure speed training programs. Once you learn these strategies, they will also help you to identify what other training programs are good for you as well, regardless of who in the past may have told you otherwise.

Always glad to help!
Dr. Larry Van Such