Isometrics

[Howlin Mad Missy]

Of any use to a boxer?

We've discussed various other methods of weight training, anyone incorporate isometrics?

[AdamGB]

We sometimes do them on the quads/abs. I can see why because your constantly supporting yourself whilst you box and the range of motion doesn't change loads.

Any other muscles I can't really see the point, basically every join in your upper body is goig through a high or full range of motion.

Even on the legs/abs we'll do a lot of different positions within the same joint range.

[Chris Nagel]

I've been giving it some thought lately, so it's a coincidence that you've mentioned it.

I've started incorporating a simple static-dynamic protocol that I read in Ross Enamait's article, "A Twist to Complex Training." It's punch-specific, starting off with a couple of brief holds for the beginning part of the punch and at mid-point, which is followed by a set of an explosive punch-like movement (e.g. medicine ball throws, dumb bell throws, or a barbell variation that I use).

The isometrics, I suppose is to activate more nerve pathways (or what ever it's called), and this prepares the muscles for the explosive movement that follows.

I've just read a study of how it was helpful increasing the peak force generated by a martial artist's kick: Strength Training 3 Therefor I can conclude that it would be useful for boxers as well.

[Von Milash]

agree with points by adam and chris. my thought, as always, is if you do any sort of resitence training, even to the point where the resistance is in far greater excess than you are capable of moving (ie, isometrics), then you want to keep the movement (or lack of) as close to the motion of a real punch or kick, or whatever.

And I also believe that you want to END your workout by doing the real thing (working the bag, for example,) so you re-instill the speed and muscle memory that can only come BY doing the real thing.

[Howlin Mad Missy]

I've been giving it some thought lately, so it's a coincidence that you've mentioned it.

I've started incorporating a simple static-dynamic protocol that I read in Ross Enamait's article, "A Twist to Complex Training." It's punch-specific, starting off with a couple of brief holds for the beginning part of the punch and at mid-point, which is followed by a set of an explosive punch-like movement (e.g. medicine ball throws, dumb bell throws, or a barbell variation that I use).

The isometrics, I suppose is to activate more nerve pathways (or what ever it's called), and this prepares the muscles for the explosive movement that follows.

I've just read a study of how it was helpful increasing the peak force generated by a martial artist's kick: Strength Training 3 Therefor I can conclude that it would be useful for boxers as well.

Funny thing, it's from one of his manuals that made me question their usage. For example placing yourself round a wall to simulate throwing a hook. It's just I can't remember reading much on the science behind isos, maybe they fell out of favour with the Bullworker?

[wesrman]

Absolutely usefull to a boxer imo. Its a great way to gain strength fast without gaining weight and takes very little time to perform a full body workout.

Ross Enamait has a good chapter in his book Infinite Intensity (which i recommend to everyone) and there is also a good chapter in the Bruce Lee book The Art Of Expressing The Human Body. They were a key reason that Bruce could perform such impressive strength feats after only seriously training for strength for a couple years.

I think they became less popular as the whole bodybuilding and gym culture became more popular. After all you dont need any expensive equipment to perfrom isometrics so no one makes any money off them. Also compared to lifting weights, they are inferior at building muscle, so they're less than desirable for people training soley to add muscle.

[Rocky Balboa]

Personally, I don't use them to much. But I've tried them out and can clearly see their benifits.

Von Milash - agreed, isometrics can be harmful if you don't "remind" the memory.

Adam - you can use them for upperbody by holding the isometric position in several angles. For example a jab isometric position:
#1 - from the position of the stance start the resistance (focus on going to 100% effort in as little time as possible), hold for 5 seconds
#2 - hold the position of half-extended jab for 5 seconds (again focus on 0-100% in as little time as possible
#3 - same except your hand is almost completely extended
Then throw several jabs in the air to loosen up and remind muscles of the movement



I also think that gymnastic holds (such as on rings) are great strength builders. They require loads of core strength not to mention upper body strength. And they only last up to 10-15 seconds. 3 sets normally. That is very little time and since we are always pressed for it I think gymnastic holds would be a very good addition to our workouts due to brevity, usefulness, and intensity on body as a unit (notably core).