ARE OVERCOMING ISOMETRICS FOR REAL?
Updated: Sep 29
i just did a piece on specialized methods specific to sprinting here, but I figured I'd address a currently popular specialized method being promoted for general strength and power development purposes. Overcoming Isometrics is a form of isometric training that aims to create maximum tension and contraction against an immovable object. See below.
I want to start off by saying that I loathe the term "Overcoming Isometric" for the simple fact that you are in no way overcoming the position or movement at hand. Rather you are stuck, so common sense would tell you that a sustaining isometric would be more appropriate as a classification term.
But I'll just follow the herd since I didn't innovate the drill, which in itself is wonderful and proven by research. A low or high split squat-Iso is gonna be your best option for sprinting, agility, and power training purposes. Obviously its pretty suitable to the split start position you see in sprinting, and cutting with the greater knee angle. (Zhang 2025)
Do Overcoming Isometrics really work?
Based on the research I've seen the results were pretty split and demographic specific. Youth athletes seem to benefit far more according to one study. RSI (Reactive strength Index) saw solid improvement as well as jump height. Conversely, (Johannes, 2024) found improvement in CMJ (Countermovement Jump height), but no differences in strength or power in young female football players. 2
A researcher by the name of Bailey in 2025 supplied by far the best narrative of the research history of isometric training and its effects on various performance outcomes.
"Dynamic strength training, also referred to as traditional strength training (TST), is one of the most utilized resistance training modalities in sport due to a well-established research base that indicates improvements in strength and dynamic sports performance (Suchomel et al., Citation2018). However, one training modality that is often overlooked, probably due to little understanding of its relevance (Lum & Barbosa, Citation2019), is isometric strength training (IST). Research has found positive effects of IST interventions, including improved dynamic strength (Behm & Sale, Citation1993; Fletcher et al., Citation2008), jump performance (Kubo et al., Citation2006, Citation2017), and sport-related dynamic performances, such as running (Fletcher et al., Citation2008) and soccer-related skills (Bimson et al., Citation2017). Furthermore, IST has been shown to have positive effects on injury pain management (Fisher et al., Citation1991; Marks, Citation1993), and changes in tendon properties (Burgess et al., Citation2007; Kubo et al., Citation2009). However, one limitation of IST is that it produces length-specific adaptations, with significant strength gains predominantly at the specific joint angle used in the training (Folland et al., Citation2005) and less transfer to other muscle lengths (Kitai & Sale, Citation1989; Weir et al., Citation1995). In contrast, TST generally results in smaller strength increases but these occur throughout the full range of motion (Graves et al., Citation1989)." 3
A couple of things that I want to point out from the excerpt from a study above is the reference of benefit isometric training has on tendon properties. This is one of the biggest benefits with this style of training, especially for in-season athletes with limited energy, higher soreness, and greater susceptibility to injury. Overcoming isometrics help properly re-organize and drive stronger and more parallel fiber alignment and thickness to support health and movement.
The last thing that I want to point out that I had to dig into a little deeper is that authors make note that isometrics do a great job of improving sprint performance. Unfortunately, this is not the case. Even in instances where velocity and speed results were improved it was pretty insignificant (1-2%). You could easily argue that there was one study that showed moderate benefit (4-8%), but it was with untrained individuals so almost anything will create gains in that circumstance, and further investigation is required in studies to determine if Isometrics work just as well for trained or advanced level athletes. I'm betting that it's not for basic reasons you will see shortly.
"Lum et al. (Lum Citation2023), reported that that the inclusion of IST resulted in greater improvements in sprint performance and CMJ height than TST following a 24-week training intervention in floorball athletes." Unfortunately, sprint performance wasn't the measure in this study, but rather running endurance which is a whole other training endeavor and quality altogether.4 Not to mention that past research from (Kitai & Sale, Citation1989; Weir et al., Citation1995) and (Graves et al., Citation1989) all clearly show that strength gains are going to be joint angle and contraction type specific. Logically, you can't expect isometrics to truly carryover to dynamic fuller ranges of motion seen in literally all speed, power, agility, and sport activities when it's only working one very limited and arbitrary angle. This approach no doubt violates mandated training laws, and anything that says otherwise is failing to properly interpret applicable science and the research on the matter, just like with the Lum study I clarified above. Also, this type of training method is not new and has been studied dating back almost 50 years in the 1970s, so nothing new under the sun here folks.
Key Takeaways
*Overcoming Isometrics are great for adapting some levels of Isometric and dynamic strength, and slight speed, power, and max velocity for short durations and especially in the in-season phases
*They limit fatigue and soreness by removing eccentric contractions and high energy usage seen with standard strength training
*Isometrics serve the tendons extremely well and can help recover, heal, and strengthen targeted tissues
*Although variations can be a bit relatively limited, they can safely and temporarily serve as a useful alternative to traditional strength training or in tandem if you prefer.
*Overcoming Isometrics work via PAP (Post Activation Potentiation). The potential occurrence of the remote PAPE effect is supported by plausible physiological hypotheses, such as an elevation in neural drive, or catecholamine secretion subsequent to high-intensity activity.
*They should be programmed with plyometric training as a contrast set according to research, and directly before speed and agility work, preferably at the conclusion or after a proper movement prep/dynamic warm-up phase.
SCIENTIFIC REFERENCES:
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