Isometric practice of mixed martial arts

Isometrics are not often used for exercise-specific forces and adjustments. Because most sports are dynamic in nature, their eyes are not obvious and therefore there is no training.

In MMA, isometrics can add another element to your game that can help you submit your opponent, evade submission, or gain a dominant position, whether standing or on the ground.

For example, if you are caught by an armband and your opponent does not immediately lock you, you have time to escape. How long it takes you depends on your ability to use your biceps to keep your arms bent while trying to move your body and keep your arms in a safe position.

Another example is when you have a triangle lock. Submitting a triangle opponent is not an easy task, so you must be able to squeeze your knees together and let your opponent get tired. Let him click.

The last example is in success. When you are beating back and forth with your opponent or you have a single leg, you must place your arm in a position to resist his weight - this is the action of isometric measurement.

So how do you train measurement in the gym?

My favorite method is to throw isometrics into a group. This means that if you do 12 exercises, after the 6th, you will perform equidistant control in the middle of the range of motion and then complete the training.

Alternatively, you can break it down to a third, so you can keep it equidistant for 5 seconds after the 4th iteration, the 8th iteration, and the end of the set.

But let me warn you - this method is difficult to burn, which makes it a good way to train mental resilience.

Here are my three favorite exercises using isometrics:

1] Inverted

• Hang under the barbell and place your feet on the Swiss ball so your body will be parallel to the floor


• Hold when your elbow is at 90 degrees

2] Push-ups

• Do your standard push-ups or put your feet on the ball to increase the challenge


• Keep the elbow flexed 90 degrees

3] Knees squeeze the leg of the Swiss ball to curl

• For this, you need a soft kid's ball


• Put it between your knees and the curls of your entire leg, squeezing the ball together as much as possible

So now you have 3 exercises and a new way to develop your MMA strengths and conditions. Put this into your daily exercise. When you give up before, you will take people out and you can take your MMA game to a new level.

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