15/04/2024
Isometric exercises involve holding the body in a position with no muscle or joint movement. They help build muscular strength and endurance and are popular with rehabilitation exercises.
So why do they help with calisthenics?!
Many of the traditional intermediate calisthenics exercises are in isometric holds. Calisthenics moves required a ton of strength in an isometric hold , as shown in the pictures.
The main limitation is that there isn't a ton of proof showing the effects of isometrics in Calisthenics. However, according to recent studies, we can safey safe holding in isometric for 10 seconds, which tends to be the most balanced target time. It's not long enough to over exert you and enough to help improve strength. This is all relative to the exercise. I.e a beginner might want to aim for 1 min plank hold. Of course, it helps improve strength and endurance. However, when you move on to Planches and Levers. Hitting 1 minute isn't realistic non going to happen anytime soon. Therefore, setting realistic times under tension in the isometric hold is vital.
How would I program isometric goals?
If your goal is to Planche, I would start with holding the most advanced postion that you can assisted with black or red resistant bands. I would do 3-5 sets of this and consider doing easier regressions if form drops. Once the statics are out of the way with dynamic contractions are needed both concentric and eccentric, both of these will definitely help with the progress. These could be planche press ups or negative handstand to planche with resistance bands. Good rep range for these are 5-8 reps again 3-5 sets.
Hope this helps 🙏 Holla if you need any help 💪
