Isometric training might be one of the most powerful yet misunderstood tools in performance training.
Some athletes think isometrics are only for rehab, while others believe they’re only effective when pushing maximally against an immovable object.
Still others perform easy 30-second wall sits and call it tendon training, completely missing the mark on intensity and application.
In a recent video, Matt with the Movement System breaks down exactly how to incorporate isometrics into current training routines, cutting through common misconceptions and providing a practical framework that athletes and coaches can implement immediately.
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The Biggest Mistake: Treating All Isometrics the Same
Most people discuss isometrics as if they’re a single entity, but that’s like asking “should I lift weights?” without specifying what kind of lifting.
A heavy triple on trap bar deadlift creates vastly different adaptations than 15 Bulgarian split squats or slow tempo calf raises. Isometrics work the same way.
A 30-second split squat hold is not the same thing as a 4-second max effort overcoming isometric knee iso push.
Instead of starting with exercises, Matt emphasizes starting with goals. Understanding which type of isometric matches specific training objectives determines success or failure with this training method.
Four Main Categories of Isometric Training
Matt organizes isometrics into four distinct categories along a spectrum, each serving different purposes within training programs.
General Physical Preparedness Isometrics
These involve very long holds lasting 1 to 3 minutes and typically receive the least use in Matt’s programming.
They can benefit athletes early in off-season or when building general physical conditioning for specific tendons. Examples include three-minute calf raise holds with toes extended for plantar fascia and Achilles development, or dead hangs for wrist tendon strength in climbers.
However, because holding for 3 minutes requires relatively low force, Matt typically programs these for only a few weeks before progressing down the spectrum.
Long Duration Isometrics
These holds last approximately 20 to 45 seconds and include exercises like split squat holds, Spanish squats, wall sits, single-leg wall sits, long lever bridge holds, Copenhagen planks, and wrist extension holds.
This category proves most useful for tendon strength and pain reduction. When experiencing tendon pain in one specific area, this typically represents the best starting point.
Matt recommends working three to four sets of 20 to 45-second holds three to five times per week. Consistency matters tremendously here because tendons require time—sometimes several months of consistent training—to eliminate pain.
Max Effort Isometrics
These involve pushing or pulling as hard as possible against something that doesn’t move, typically lasting just three to five seconds.
Examples include pushing into a fixed barbell in split squat position, pulling against safety pins during deadlift position, or driving into a barbell during calf raises.
The goal is not endurance or holding for a long time. It’s very high force output with relatively low soreness.
This category represents an ideal training ground for most athletes seeking performance benefits. The high force production without eccentric stress makes these particularly valuable during competitive seasons.
Ballistic Isometrics
These either involve really brief 1-second isometrics or methods like iso switches and iso catches, where athletes rapidly alternate between isometric holds on each side.
The goal centers on creating fast, sharp contractions in positions that transfer to sprinting, jumping, cutting, or other sport movements. Because these are more advanced, Matt recommends most athletes build a foundation with basic holds and max overcoming isometrics first.
Where Isometrics Fit Into Training Programs
In the Warm-Up as a Primer
This represents one of the easiest ways to add isometrics without overhauling entire workouts. The goal isn’t creating fatigue but increasing readiness and ramping up force output before main work.
Before sprinting or jumping, athletes might use a knee iso push in single-leg stance with the bar fixed under safety pins, driving up as hard as possible for 3 seconds.
An easy protocol: three reps of a 3-second push repeated for three sets (left, right, left, right, left, right) with 2 to 3 seconds between reps and 2 to 3 minutes between sets. Total time investment is less than 10 minutes.
Athletes can also alternate between an isometric like knee iso push and a plyometric exercise like single-leg hops, creating what’s called a complex. This involves doing 5 to 10 reps of the plyometric within the rest period right after completing isometrics.
Matt has tested this on force plates and generally sees athletes increase jump height by 3 to 5%. If jump height decreases, volume may be too high or the athlete isn’t ready for complexes yet.
As Main Strength Exercise
For endurance athletes, Matt often programs heavy back squats, step-ups, or deadlifts during off-season but substitutes knee iso push, hip iso push, or calf raise overcoming isometrics in the 8 weeks leading up to main races.
Athletes can produce extremely high force outputs without the eccentric stress and soreness from full range-of-motion lifts. This makes isometrics particularly useful for in-season athletes, runners approaching races, field sport athletes, or anyone maintaining strength without excessive fatigue.
A good protocol: 4-second max effort, four reps per side, repeated for four sets. Using isometrics as main strength requires slightly more volume than primers but maintains the same rest periods—two to three seconds between reps and two to three minutes between sets.
This doesn’t mean isometrics always beat traditional strength training. For muscle hypertrophy or full range-of-motion strength goals, traditional lifting remains extremely valuable.
For Tendon Strength
This application doesn’t fit one specific season but applies whenever tendon pain appears. If tendons are already healthy, max force isometrics will continue building them up.
When tendon pain exists, switching to or including 20 to 45-second isometric holds often proves beneficial. Tendons respond well to sustained tension.
As we hold for 10, 20, 30 seconds, our muscle is slowly shortening and our tendon is slowly lengthening. It’s a really good stimulus for collagen synthesis.
If holds are too easy, they won’t generate stress relaxation response or stimulate collagen synthesis. Athletes need challenging positions building up to about 70% intensity (seven out of 10 difficulty).
For tendon-specific isometrics, consider three variables:
- Time: Holds must last long enough to create sustained contraction. Target 20 to 45 seconds, with 30 seconds as practical default.
- Tension: Intensity must be challenging enough to matter. Research points toward 70% of max force as threshold for tendon adaptations. It should feel very challenging by the end of 30 seconds.
- Volume: Enough total work across the week matters. Start with three to five sets of 30-second holds two to four days per week.
Specific examples for different tendons:
- Patellar tendon: Three sets of leg extension isometric holds and three sets of split squat isometric holds, all 30 seconds, every other day
- Achilles tendon: Johnson calf raise hold as 30-second isometric or 30-second slow controlled movement
- Hamstring: Long lever bridge position
- Adductors: Copenhagen holds
- Elbow and wrist tendons: Wrist extension, supination, and grip-based isometrics
The key involves matching isometrics to specific tendon tissue and position requiring development. If they reduce pain, place them in warm-ups. If building up chronic issues, program them at session end where pushing harder into fatigue becomes acceptable.
Pushing into slight pain around four out of 10 during sessions is acceptable, provided athletes return to baseline pain within 24 hours. If tendons feel worse the next day, intensity may be too high.
As Accessory Work
This probably represents the easiest option for most people—no program redesign necessary, just adding specific isometrics as accessories.
If lower body day includes trap bar deadlift, rear-foot elevated split squat, hamstring curls, and calf raises, athletes could add Copenhagen planks or starfish side plank variations for adductor or abductor development.
For upper body training targeting bicep or elbow tendon capacity, athletes move through typical routines (bench press, row, overhead press, pull-ups) then add accessory isometrics like external rotation for two sets of 20 seconds, wrist extension holds for two sets of 30 seconds, or open can front raise isometric holds.
This builds tissue capacity in areas not directly targeted by main lifts. Isometrics don’t need to be a phase or limited to early rehab.
Consistency Over Complexity
For many athletes, isometrics work best with consistent small doses fit into normal training programs. A six-week isometric block where everything becomes isometric isn’t necessary.
Sometimes the best solution involves adding two to four sets of the right isometric a few times weekly and maintaining consistency for several months. This proves especially true for tendon training because adaptation requires time.
As competition approaches and sport volume increases, athletes can shift from some heavy strength work toward isometrics. Sample lower body session:
- Overcoming split squat: three sets of three reps, 3 seconds per side
- Trap bar deadlift: three sets of three to five reps
- Calf raise isometric: three sets of 30-second holds
- Long lever hamstring bridge: three sets of 20-second holds
Not everything gets replaced with isometrics. Instead of soreness from full range-of-motion RDLs, athletes gain specific positional strength with hamstring bridge isometrics and likely experience less soreness.
General order recommendation: use priming early with three sets of three reps, move into main strength work, then perform longer duration isometrics like 20 to 30-second holds at session end.
Isometrics aren’t magic—they’re just tools. When athletes understand the full spectrum and proper application, these tools integrate seamlessly into training programs and deliver significant value for both performance and longevity.
