Have you experienced any benefits from isometric holds? Not necessary strength or size wise.
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Isometrics.
Have you experienced any benefits from isometric holds? Not necessary strength or size wise.
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Maybe tendon strength
>not necessarily strength or size wise
What are you trying to achieve then
Just surveying because i want to learn more about training methods. If it helped you with those things write about it too.
I did these as finisher when I was boxing in my teens, didnt do a whole lot other than maybe give me a bit of stability when slipping. Really just depends what you're aiming to improve.
Yeah they build endurance or some say cns adaption. I had to use them a lot to get comfortable with planche and the bottom of squats.
How did you build up to planche?
Planche leans, you just lean as deep as you can go into one hold for a long as you can lean out repeat. Eventually you can do one leg and straddle versions preferably on parallels because it makes the whole process smoother.
Very good for max strength but you have to hold them a long time (20 secs+) for hypertrophy IME.
Pic related greatly helped me recover from knee tendinosis. Isometric holds are excellent for treating any form of tendon inflammation
Interesting, i wonder how it works.
To recover you need to work the injured area, get the blood flowing and put ever increasing strain on whatever muscle/tendon is hurting. You do your drills and rate the post-workout pain in that injured spot on a scale from 1-10. If your pain ever goes past 7/10, you deload and take it easier tomorrow.
Wall sits are considered a beginner level recovery drill that really de-stresses your patella while still working the tendons and especially quads (which are likely weak if you're just starting your rehab but are very important for overall knee stability). It's a great entry point to recover from the dreaded "jumpers knee" (which I suffered from to the point of considering surgery). When you feel comfortable/pain free enough with wall sits, you move to more strenuous work like spanish squats, bulgarian split squats and other band assisted work. Once that's comfortable enough, you should be be able to squat/didly/run/jump without problems.
Slight add on to this, because blood flow to tendons and ligaments is incredibly poor comparative to general muscle tissue, the time is probably a very large factor in assisting drainage and any new fluid going in.
Weighted eccentrics are better but barring those yeah isometrics are better than doing nothing or aggravating it again.
CARMELA!
Yes I do 3x10 stretching my calves on the windowsill everyday
my legs grew like crazy from doing the exercise from the op when I was 13 or so
I do ab holds and they helped me with planches or it's placebo.
Can last up to 4x40s
Im lame