Isometric Integration: Boosting Dynamic Strength with Static Power

By Matt Schifferle

See also: The IsoMax Isometrics Training Device

Isometric training is one of the most overlooked and underrated methods for building muscle and strength. It’s no surprise, then, that many people make it their primary strength training discipline. While isometric training is certainly potent on its own, it can do wonders when integrated alongside dynamic training.

Whether you practice calisthenics, use free weights, machines, or just lift rocks in a quarry, isometric training can significantly amplify your results. The natural question is: what are the best ways to go about doing that?

Well, sit back, my friend, and grab a pad of paper, because I’m going to share with you my top ways to integrate isometric training with dynamic workouts to help you build more muscle and strength than ever.

1. Integrate isometrics and dynamic training in the same workout

Option 1: Pre-Workout Isometrics

You can begin your regular dynamic routine with a few isometric exercises. There are several reasons to take this approach—chief among them is that isometrics are a great way to warm up the nervous system and improve muscular tension control. Spending just a few moments lighting up your target muscle groups can prepare both mind and body for the dynamic workout to come.

My favorite method to use is to hold an isometric version of the dynamic exercise you’re about to do for 5 to 10 seconds at roughly 75% intensity. Be sure not to thoroughly exhaust your muscles—you want to conserve energy and focus for the dynamic work. Usually, 2 to 3 preparatory holds are enough to do the job.

Option 2: Supersetting Isometric Holds with Dynamic Exercises

This method involves pairing an isometric hold with a dynamic exercise. There are many ways to do this, but I recommend using an isometric that complements the dynamic movement you’re performing.

Some examples:

• Isometric row superset with pull-ups
• Isometric overhead press paired with push-ups or bench press
• Isometric front squats followed with goblets or dumbbell lunges

These exercises target roughly the same muscle groups as the dynamic movement but from a slightly different angle, creating a more well-rounded stimulus in your workout.

You can also super set isometrics with dynamic training for antagonist muscle groups. This approach can bring some more variety into your workout while allowing you to cover more ground in less time.

Some examples:

• Push-ups superset with isometric deadlifts
• Pull-ups superset with isometric shoulder press
• Kettlebell swings super set with isometric hack squats

You can also alternate which of these exercises you perform with the isometric and which one is dynamic from one workout to the next. So in workout #1 you may do pull-ups with isometric shoulder presses, and then isometric rows with overhead press for workout #2.

Option 3: Finishers

Isometrics also make a fantastic finisher after your dynamic exercises. They allow you to create significant fatigue in the muscle, ensuring you thoroughly challenge its work capacity.

The ISOMax method is particularly useful here, enabling you to take the isometric exercise to failure by holding it until the audio feedback signal cuts out at a given load. Alternatively, you can use timed holds for the muscle group you just trained—generally 20 to 30 seconds for 1 to 2 sets is enough.

2. Schedule Isometric-Only Training Days

You don’t always need to integrate isometric training into dynamic workouts directly. You can also schedule dedicated isometric training days into your weekly routine. These sessions provide your joints with a break while offering variety for your muscles.

Personally, I like to train isometrics on Sundays. Something about the laid-back nature of the day makes it perfect for a more focused, relaxed style of strength training. Not that isometrics are easy—far from it—but they can feel like a break from the grind of endless reps.

I like to also alternate between the isomeric variation of the dynamic exercises I do from one workout to the next. For example:

Workout #1 Dynamic

• Suspension push-ups 15x3
• Suspension rows 15x3
• DB goblet squat. 30# dabs 20 steps
• Kettlebell swings. 42kg 20

Workout #2 Isometric

• Standing isometric chest press 5x10s
• Bent-over isometric row 5x10s
• Isometric hack-squat 5x12s
• Single-leg Isometric deadlift 4x12s/leg

3. Pairing Isometrics with Athletic Training

Isometric training also works well alongside athletic activities like sports or martial arts. Many athletes find that isometrics complement their training because it doesn’t create nearly as much fatigue as dynamic strength training, preserving energy for their main sport.

There are two ways to do this effectively:

Option 1: Pre-Practice Neural Priming

You can use isometrics as a pre-practice workout to fire up your nervous system. Just keep the hold times short—under 10 seconds—to avoid inducing too much fatigue, which could negatively affect your athletic performance.

Option 2: Non-Practice Day Strength Work

The more practical and common approach is to practice isometrics on non-practice days. This gives your body time to recover from strength training so you can stay fresh for your sport.

Of course, how well you recover depends on what you’re practicing and how much fatigue it generates. Use your best judgment. If needed, rest for 24 hours after practice before jumping into your isometric strength session.

Typically, it’s not ideal to do isometrics immediately after a hard practice session, since fatigue can inhibit your strength output. However, if you feel it works for your schedule and recovery ability, go for it. Just keep in mind that practicing isometrics in a fatigued state will reduce the quality of the stimulus you’re trying to create.

Final Thoughts

As with most things in fitness, integrating isometric strength training with dynamic training works best when it aligns with your energy levels and schedule. Don’t stress about getting it perfect—the key is consistency. As long as you can fit it in regularly, it will deliver results.

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Matt Schifferle (shif-er-lee) is on a mission to help people break free of the fitness rat race and make the whole world stronger through calisthenics and Isometrics training. A fitness coach for over two decades, he created his Red Delta Project to empower people with more freedom and control over their healthy lifestyle.

Matt works with a wide variety of clients in Denver Colorado where he’s constantly testing his Fundamental Approach to Fitness on the mountain bike trail and local brew pubs.

Website: https://www.reddeltaproject.com

YouTube: https://www.youtube.com/user/RedDeltaproject

Instagram: https://www.instagram.com/red.delta.project/

Podcast on Spotify: https://tinyurl.com/2ofedjsh

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