Sprint-Specific Isometric Strength Training | Using Isometrics for Speed Development

…at + single-leg deadlift (start with bare foot; then do them when standing on a plate with heel in the air; try not drop your heel down during the workout; once a week. You need to roll your foot with massage ball after the session) 3 x 20 secs Standing on the balls isometric holding (knee bent) (twice a week) 3 x 20 sec isometric exercise from [video @ 2:07(once a week) 3 x 12 eccentric calf drop (focus on slowly doing downward) (once a week) 3 x disc balances each leg as long as you can (once a week) **Dorsiflexion:** 3x30 duck walk on every day 3x30 wall tibialis raise on every day \--------- I also have general strength training like squat, bench press, pull-up, rdl once a wee…

Look up Alex nateras work in sprint specific isometric, tons of great information. These are the exercises link to this video

…ocus on eccentric and isometric part. I do calf rise with smith machine; two leg up; one leg down as slow as I can ( mass distributed evenly across my feet or slight more weight around outer part; with half rep toe crawled and half rep toe point up) I also do isometric standing on a plate ( forefoot on plate ; heel in the air) with weights like link to this video I do barefoot rope jumps/ rudimentary hops ( on soft surfaces ; forefoot landing focus on dorsiflexion ) Are these exercises sprinter type ?…

Since then I’ve moved away from the more knee dominant isos in favor of hip and ankle link to this video Check out Alex Nateras Instagram for some more examples

I think you’ll enjoy the metasprint very much. They are light and strong and the energy transfer is tremendous both during acceleration and top speed. I like the sp2, they are a powerful spike as well. This past week I’ve changed my training philosophy in regards to weight lifting and instead almost exclusively performing overcoming isometrics and I’m praising the Lord he’s helped me break a few pr’s during sprint training. Overcoming isometrics help you hit higher peak forces, don’t break your body down from constant heavy weight lifting but rather bulletproof the body, recover nearly 100% next day, and scientifically shown to get you the strongest in the fastest period of time. link to this video