Many different styles and methods of exercise will enhance your physique and improve performance. Plyometrics and isometrics work to contract muscles in different ways. Determining which method is best is dependent upon your personal fitness goals. However, including both forms of exercise in your training regimen can prove to be the most beneficial option.
Muscle Actions
Muscle movements are placed into three different categories: concentric, static and eccentric. In a concentric muscle action, the muscle shortens or contracts. For example, during a biceps curl when curling the weight up toward your shoulder. An eccentric muscle action is the opposite of concentric, in which the muscle lengthens, such as in the downward phase of the biceps curl. Static or isometric muscle action is when the muscle generates force, but the length of the muscle remains the same. Examples of a static contraction are holding a weight steady with your elbow flexed or simply contracting your muscles without moving them.
Plyometric Training
Plyometric training, also referred to jump training, combines speed and strength to create explosive power. Plyometrics utilizes both concentric and eccentric muscle actions in what is known as the stretch-shortening cycle. Essentially, when an eccentric contraction occurs and is immediately followed by a concentric contraction, then the force generated is dramatically increased. Plyometric training includes exercises such as jump squats, box jumps, and medicine ball throws and catches. This type of training is used in many sports such as basketball and sprinting to improve power and performance. However, plyometrics is an advanced training method that is high impact and high intensity, and some level of strength and conditioning is necessary before beginning a plyometric training program.
Isometric Training
Isometric training is used for improving general strength and conditioning and for rehabilitation. Isometrics can also be beneficial in sports such as wrestling, martial arts, rock climbing and gymnastics. Submaximal isometric training is used often in rehabilitation settings to help stimulate the muscle and prevent atrophy or muscle loss. This involves contracting or flexing the muscle with or without weight and holding the contraction for several seconds. Maximal isometric contractions involve pushing against an immovable object with maximum force. Isometric training is easier for beginners than plyometric training, but it can increase blood pressure. Avoid holding your breath during isometric contractions to keep your blood pressure stabilized.
Training
Both plyometric and isometric training can enhance overall athletic performance. Beginners to plyometric training should start out slowly with one session a week that consists of 80 to 100 contacts -- the number of times your foot, feet or hands make contact with the surface per workout -- and gradually increase to three sessions a week on nonconsecutive days of 120 to 140 contacts, notes the National Strength and Conditioning Association. Improvements in strength and conditioning can occur with isometric training in as little as two weeks when performing three exercise sessions a week consisting of 15 to 20 maximal voluntary actions held for three to five seconds, notes Phil Davies, of Sports Fitness Advisor. However, submaximal body weight exercises may be more beneficial than maximal contractions because the contractions can be held for longer durations and more repetitions such as plank holds or wall squats.
References
- Sports Fitness Advisor: Isometric Exercises for Static Strength Training
- BrianMac Sport Coach: Plyometrics
- "Physiology of Sport and Exercise"; Jack H. Wilmore and David L. Costill; 2004
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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