Avoid isometrics in vertical jump training

Isometric training is hypothesized to be an essential way for muscles to mobilize more fibers. The body begins to rejuvenate and mobilize more fibers to maintain its grip or strength in order to remain stationary or maintain maximum weight with heavy or immobile weight. This means that your contractions begin to become more neurologically effective.
Why isometric training is the least effective

Unfortunately, with isometric training, the resulting increase in neurology and power is essentially limited to the angle at which the emphasis is performed. When practicing vertical jumps, you can bend your knees down to some extent, but if you explode from that angle, you won’t see the benefits of isometric training. As a result, some vertical jump programs recommend isometric contraction of the power rack at several different angles of the jump, from the bottom to the center of the stroke, just before the top of the movement. The purpose of this is to train the body to mobilize additional fibers throughout the range of jumping movements. It may seem plausible, but I don’t recommend it. Why waste your time? Resistance training is more effective than isometric training. Vertical jump training study with isometric mapping

As I mentioned, traditional resistance training, especially with very heavy weights, trains your body better to mobilize more muscle fibers. Strength training with isometric training stagnates after about 6-8 weeks, but strength training maintains that improvement.
In fact, there are some studies on isometry and vertical jumps. A study conducted at Southern Cross University in Australia compared the effects of heavyweight exercise and isometric training to improve strength and power. Both the isometric group and the heavyweight group showed increased intensity, but only the heavyweight training group, not the isometric trainer, showed a significant change in the counter movement jump for the better. .. Meanwhile, a study conducted at Oregon State University compared regular barbell squats with isometric barbell squats. Both groups increased their strength again, but the dynamic squat group doubled the vertical jump force. This is twice as much as an isometric athlete.
Isometry should not be used to jump higher

Isometry is usually not the way most vertical vertical jump training  jump athletes and coaches train. The reason for avoiding this is clear. The first is traditional explosive heavyweight training, which offers more concrete and proven improvements. The two traditional heavy weights are faster, easier and more efficient in every movement, as you don’t have to constantly stop and reset the barbell height to move at different angles. This not only saves time, but also ensures that there are no holes in the height range of strength training.
Isometry can provide some benefits to athletes who exercise solely for strength and shape, but should not be used for athletes who want to jump higher. Resistance training provides more effective benefits for athletes when using isometric training.
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