To grasp the concept of isometrics, it’s essential to recognize that there are two primary types: Overcoming Isometrics and Yielding Isometrics. We will focus on Overcoming Isometrics in this blog.
Overcoming Isometrics (PIMA)
Overcoming isometrics is often referred to as PIMA exercises (pushing isometric muscle action). This type of isometric training involves exerting force with a certain intensity against an unyielding object. PIMA improves strength, speed, power, and neural drive. It can also be beneficial in breaking through sticking points, potentiating more dynamic movements, improving peak force output, and improving joint angle-specific strength.
PIMA benefits:
- Generates significant muscle activation, approximately 10% greater than concentric or eccentric contractions. Incorporating isometric training techniques may enhance the efficiency of the nervous system, enabling it to recruit more muscle fibers.
- Offers a low energy expenditure and result in minimal mechanical damage. While they excel in promoting strength and central nervous system activation, they are less effective for hypertrophy.
- Extremely specific. The strength carryover is limited to 10-15 degrees of movement, allowing a target for specific weaknesses. However, if the aim is to strengthen a broader range of motion, multiple positions may be required.
- Overcoming Isometrics tend to transfer more to concentric exercise.
Athletes can effectively utilize the advantages of overcoming isometrics to enhance strength, power, and overall athletic performance. If you’re looking to improve your performance, contact our office today for a consultation with one of our specialists who can assist with your programming needs. Our specialists are equipped with the knowledge and experience to tailor a program that aligns with your individual goals and the specific demands of your sport. Whether you are aiming to break through a plateau, prepare for an upcoming competition, or simply elevate your athletic prowess, our team is here to support you every step of the way. Together, we can develop a comprehensive plan that integrates overcoming isometrics seamlessly into your routine, ensuring you achieve optimal results while maintaining balance across all aspects of your training. Remember, the path to peak performance is a journey, and we are excited to be part of yours.
