Uploaded September 2025 | Updated September 2026, 1 week ago
Isometric Training has been around for years, but there are some interesting new protocols and exercises.
📈 One are of research surrounds Repetition Duration Reserve.
For 100% force output, 10 seconds would be ~100% of Repetition Duration Reserve.
📊 Holding an ISO for just 5 seconds would be ~50% RDR
This allows for multiple high quality, near maximal sets.
🏋🏽♂️ The specific protocol that I've been programming with my clients over the past year particularly near competitions is:
3 Sets
4 Reps
4 Second ISO Max Force
5-20 sec rest between reps
1-2 minutes rest between sets
This is for improving strength/ force production and it is particularly beneficial for single leg stance position in runners/ athletes.
⏳ Longer duration (20-45 sec) sub maximal isos can be utilized to target morphological tendon adaptations.
Are you training ISOs?
Isometric Training has been around for years, but there are some interesting new protocols and exercises.
📈 One are of research surrounds Repetition Duration Reserve.
For 100% force output, 10 seconds would be ~100% of Repetition Duration Reserve.
📊 Holding an ISO for just 5 seconds would be ~50% RDR
This allows for multiple high quality, near maximal sets.
🏋🏽♂️ The specific protocol that I've been programming with my clients over the past year particularly near competitions is:
3 Sets
4 Reps
4 Second ISO Max Force
5-20 sec rest between reps
1-2 minutes rest between sets
This is for improving strength/ force production and it is particularly beneficial for single leg stance position in runners/ athletes.
⏳ Longer duration (20-45 sec) sub maximal isos can be utilized to target morphological tendon adaptations.
Are you training ISOs?
