Isometric Program
A 3 day per week, 4 week program to develop GPP & Strength
Why Isometrics?
Improved tendon and joint health
Increased work capacity - Improved GPP (general physical preparedness)
Preps the body to handle more stressful training blocks
Improved strength and neuromuscular efficiency
Reduces muscular compensation patterns
Creates very little muscle soreness
Promotes recovery
When should I do Isometrics?
In regard to this program specifically, use the method as GPP. Increase your aerobic capacity and foundational strength. Prepare your body to handle and recover from more stressful training through increased resiliency.
Use in isolation as a GPP phase or in combination with other aerobic training methods. I like to use Strength Intervals, 5-8 minutes of continuous steady work on major compound exercises (post coming soon).
I will also implement this program as a way to re-introduce training. If you for some reason have to stop training for a week or more, were sick, had a rough week at work etc.. Isometrics are a great way to stimulate the body without causing too much stress or damage.
Program Considerations
The program has a dropdown list to select one of the following options: beginner, intermediate advanced. These terms refer to your training age (links to terminology definitions).
Based on your training age I have pre-determined progressions, focussing primarily on hold duration, not weight used. Depending on who you are and your training history/experience the Isometric holds and the volume may be too difficult or too easy. In this case make the necessary adjustments, by increasing or decreasing time.
Note that the hold duration and technique is more important than the weight. For the majority of the exercises body weight is all your need.
Your goal is to complete the prescribed time, while maintaining perfect technique.
Feel free to substitute any exercises, but try to keep your replacement in the same movement category. E.g. do not remove a hamstring exercise and add another push up hold. If you want to add the push up, go for it, but not at the expense of another movement.
The general goal of the program is to reach 45-60 second holds. You may need more than 4 weeks to get there, so take your time and make smaller jumps in hold durations from week to week.
The program itself is based on limited equipment, because that is all you need.
A few lighter dumbbells
A barbell
Maybe a bench
All of the exercises can easily be replaced with an alternative.
With a little creativity you could even switch everything to bodyweight only. It can be difficult to replace row exercises without equipment, but in the case of Isometrics you don’t need much weight.
Buying one dumbbell provides you with significantly more options, for a relatively low cost. If your handy, you may be able to make something that could work or keep a few old milk jugs and fill them with water.
Program Download
There are three programs, but the only difference in the programs is the starting hold durations and the progression. Beginners will progress slower than someone who is advanced.
Beginner - Week 1 = 10 seconds
Intermediate - Week 1 = 20 seconds
Advanced - Week 1 = 30 seconds
Adapt these time as needed. Make you increase the time each week, by at least 5 seconds.
If you missed any of the previous programs:
Block Strength - A 16 week strength and hypertrophy program
Flexible exercise selection options
Video Links
Estimated Weights
PDF and Excel Version
APRE - I discuss the 6RM and 3RM protocol for strength development
This program is specifically Upper Body Only, but the APRE framework can be applied to any training plan. Just select your exercises and get to work
As always, if you have questions or if something is unclear, leave a comment below.
-Milo
DISCLAIMER
This is not Medical advice. Consult a medical professional before starting any workout program, or supplement protocol.