Uploaded April 2026 | Updated September 2026, 1 week ago
Here's how you can add isometric to any training program.
📈 For performance, add overcoming isometrics to the start of your training session.
Target ~3-5 second near maximal isometric pushes.
🏋🏽♂️ A simple go-to routine to program is 4 sets of 4 reps each side held for 4 seconds with about 1 minute of rest between sets.
For general prep/ tendon health, add yielding isometrics toward the end of your training session.
📊 Target ~20-45 second holds with a 7/10 intensity.
My go-to protocol here is 30 seconds on, 90 seconds rest 3 sets.
📝 Note: There is overlap here. Tendons can be strengthened with overcoming or yielding isos and in certain cases of tendinopathy performing isos at the start of the training session can provide an analgesic or pain reducing effect. But these general guidelines are what I follow for most of the athletes I coach or consult.
Here's how you can add isometric to any training program.
📈 For performance, add overcoming isometrics to the start of your training session.
Target ~3-5 second near maximal isometric pushes.
🏋🏽♂️ A simple go-to routine to program is 4 sets of 4 reps each side held for 4 seconds with about 1 minute of rest between sets.
For general prep/ tendon health, add yielding isometrics toward the end of your training session.
📊 Target ~20-45 second holds with a 7/10 intensity.
My go-to protocol here is 30 seconds on, 90 seconds rest 3 sets.
📝 Note: There is overlap here. Tendons can be strengthened with overcoming or yielding isos and in certain cases of tendinopathy performing isos at the start of the training session can provide an analgesic or pain reducing effect. But these general guidelines are what I follow for most of the athletes I coach or consult.
