23/09/2026
3 HOLDS. NO MOVEMENT. PLENTY OF WORK. 💪
Isometric training is about producing force without movement at the joint.
Here are three different ways I’m using it:
1️⃣ Wall Sit
Holding position under load while the legs work to maintain the joint angle.
2️⃣ Mid Push-Up Hold
Maintaining position while creating tension through the chest, shoulders, triceps and trunk.
3️⃣ Max-Effort Barbell Push
The bar isn’t going anywhere. Instead, I’m driving into an immovable bar as hard as possible and trying to produce maximum force.
WHY USE ISOMETRICS FOR SPORT?
Most sports aren’t just about how much weight you can lift.
Athletes need to produce force, resist force and maintain strong positions.
⚽ Football – strength when holding off an opponent, changing direction, landing and accelerating.
🥋 BJJ / Judo / Wrestling – maintaining posture, grips and dominant positions while an opponent is actively trying to move you.
🏉 Rugby – bracing through contact, tackling, scrummaging and maintaining body position.
🥊 Boxing / Combat Sports – maintaining structure, transferring force and staying strong through contact.
🏃 Running & Sprinting – developing the stiffness and force-transfer qualities needed when the foot hits the ground.
Isometrics can help develop position-specific strength, control, force production and the ability to tolerate load.
They’re not a replacement for dynamic strength training.
They’re another tool in the toolbox. 🧰
Move Better. Get Stronger. Stay Capable.
ONE TO ONE PERFORMANCE
Chichester | West Sussex
