Plyo Meets Iso: Unveiling the Secrets of Strength Training Synergy

Ry Ry asked "Should I do isometrics before or after my plyometric workout and should I have them the same day or seperate?"

Hi Ry Ry,

Well, there's no one-size-fits-all answer to this question. It depends on your individual goals and training program. However, there are some general guidelines that can help you decide.

Plyometrics: The Stretch-Shortening Cycle Specialist

Plyometric training, with its rapid stretch-shortening cycles (SSC), is like putting your muscles through a boot camp. During SSC, your muscles stiffen up, allowing the tendons to stretch and store elastic energy. This stored energy is then released when you perform the concentric phase of the movement. As you keep doing plyometrics, your muscles learn to maintain a higher level of stiffness, leading to improved performance.

Isometrics: The Tendon Strengthener

Isometric training, on the other hand, is like sending your tendons to a spa. It specifically targets tendon stiffness by making you hold a muscle contraction for a period of time. A stiffer tendon is associated with greater rate of force development (RFD), which is the ability to generate force quickly, a key factor in sports performance. This sustained force stimulates the tendons to adapt and become stronger.

Plyometric training is like a slingshot. You pull back the elastic band, which stretches the muscles. When you release the band, the muscles contract and propel the object forward. Isometric training is like a brick wall. You push against the wall, but it doesn't move. This helps to strengthen the muscles and tendons.

Isometrics before or after plyometrics?

Well, there is no definitive answer to this question. Some experts recommend doing plyometrics first, followed by isometrics. This is because plyometrics can cause some muscle fatigue, and isometrics can help to counteract this fatigue.

Other experts recommend doing isometrics first, followed by plyometrics. This is because isometrics can help to activate the muscles and prime them for plyometric activity.

Should you do isometrics and plyometrics on the same day or separate days?

The research is still out on this one. Some studies suggest that it's best to do them on the same day, while others suggest that it's better to do them on different days.

Personally, I think it's a good idea to experiment with both approaches to see what works best for you. If you're feeling really sore after a plyometric workout, you might want to give your muscles a day or two to rest before doing isometric training. But if you're feeling fresh, there's no reason why you can't do them both on the same day.

How to combine isometrics and plyometrics

There are a few different ways to combine isometrics and plyometrics. One way is to do them in a contrast training format, which is to capitalize on the post-activation potentiation (PAP) effect. This is where performing an isometric contraction before a plyometric exercise temporarily enhances muscle performance. This contrast between the two types of exercises can enhance the benefits of each.

Putting it into Practice

Here's a practical example of how to implement contrast training:

1. Perform an isometric exercise, holding a maximal contraction for 3-5 seconds.
2. Rest for 30-60 seconds.
3. Perform a plyometric exercise.
4. Repeat steps 1-3 for 3-4 sets.

For example, you could do an isometric squat followed by a countermovement jump. This combination would work the quadriceps muscles in both an isometric and plyometric manner, potentially leading to greater gains in muscle and tendon stiffness.

Another way to combine isometrics and plyometrics is to do them in a circuit. This means doing a series of isometrics followed by a series of plyometrics. For example, you could do a circuit of isometric squats, isometric push-ups, and box jumps.

Progression and Fatigue Management

The beauty of plyometric-isometric training is that it's self-progression built-in. As we get stronger, the muscles naturally produce more force, increasing the strain on the tendons and stimulating further adaptation.

However, it's important to manage fatigue to avoid overtraining. I recommend limiting contrast sets to four per session and alternating upper and lower body exercises to reduce localized fatigue.

How often should you do isometrics and plyometrics?

It depends on your individual goals and training program. However, a good rule of thumb is to do isometrics 2-3 times per week and plyometrics 1-2 times per week.

A Word of Caution: Stronger Athletes, Stronger Responses

It's important to note that stronger athletes tend to respond better to contrast training than weaker ones. If you're just starting out, it might be a good idea to focus on mastering the individual exercises before combining them.

Analogy from the Word

David, despite his small stature, was able to defeat the mighty Goliath using a sling and stone. This victory can be attributed to David's mastery of timing and force, which are essential elements of both plyometric and isometric training.

Just as David combined his strength with accuracy to overcome a seemingly insurmountable opponent, we can combine plyometric and isometric training to optimize our athletic performance.

Conclusion

I hope this helps! If you have any other questions, please don't hesitate to ask.

May you be blessed with the power of David and the wisdom of Solomon.

Faithfully yours,

Strength Training with Gary