Isometric training is so often pushed aside for explosive workouts. Instead, wrestlers tend to focus on how fast they can shoot, takedown, or do a technique. That is all good. But in the world of wrestling, it is not so easy to take the leg and hit the fireman’s carry. A good defense of your opponent will find you in a stalemate situation. Therefore, static isometric movements are essential. And so, you need to have the power to maintain your position, resist your opponent’s force, and can explode from the isometric phase simultaneously.

Isometric Training

Isometric motion or contractions are when muscles resist force and do not change in length. For instance, when you take a shot, your opponent sprawls, and you still hold on to the leg for 10 seconds. Or if you are in the down position and hit a switch, your opponent defends it, and you remain in that position for 5 seconds. Another example is maybe; unfortunately, you are caught with your shoulders on the mat and need to defend against getting pinned. That is isometric strength.

So, there are many times that you will need the strength to resist your opponent’s countermovement and stabilize your body to resist force and stay in a good position. Your body needs to learn how to absorb force, or you will lose the battle. Training Isometric exercises will help increase your static strength. Isometric training is a critical part of strength training for wrestling and its sport-specific movements.

Here are some exercises for you to try.

Hold each isometric position for 10 seconds. If the position you hold is more than 10 seconds, add enough resistance to make it difficult for that time. For example, holding a plank for 3 minutes does nothing for you. However, when you add resistance, it is exactly what your opponent is going to do. So, you need your body to absorb, resist, and withstand the force.

Use weights and loads that are your five-rep max unless you can quickly change the bar to a different position. Resistance bands work great to change positions quickly.

Now that you understand isometrics, you will hold three positions, the bottom, mid-top, and the top, for 10 seconds.

Work through the sequence of exercises. And then repeat two or three times. Take a 1–2-minute break between each exercise and 3 minutes before the next set.

1. Pull-up

Start by pulling yourself up to the top of the bar. Hold for ten seconds. Lower to the mid position and hold for 10 seconds. Then hang from the bar for 10 seconds. You will be holding three isometric positions. Do 2-3 reps.

2. Inverted Handstand

Get your feet up on the wall and choose the leverage point that works best for you. Start in the down position with your face near the floor. Hold for ten seconds and then move to the midpoint position for 10 seconds and then to the arms-extended lock-out position. Repeat 2-3 times.

3. Single Leg Deadlift

You can use resistance bands to adjust each position, so you don’t have to worry about the heavyweight. Start from the down position, hold for 10 seconds, then move to the midpoint and the top position holding for ten seconds. Slowly lower the weight down to the start position for your next rep. Do 2-3 reps.

4. Single Leg Squat

Squat down into your bottom position. At the base position of your squat, don’t sit to the point where there is no resistance. That will not develop isometric strength. Squat to the point where you feel the muscles resisting. You can go below parallel; just ensure the muscles are absorbing force. After holding for 10 seconds, move to the mid/quarter position holding for 10 seconds. Then at the top, squeeze your glutes and quads for 10 seconds and repeat 2-3 times.

5. Inverter Row

Start by getting under the bar and pulling your chest to the bar. Hold that position for ten seconds. Add resistance if needed. Then down to the mid position and the fully extended arm position for 10 seconds. Do 2-3 reps.

6. Pushup

Start at the bottom position and hold for 10 seconds. Use resistance as needed. A resistance band works great. Move to the midpoint and then to the arms extended position, holding each phase for ten seconds. Do 2-3 reps.

Rest for 3 minutes. Repeat the sequence.

Maximum absolute strength is a major factor and an essential component of wrestling because it is strength against strength. So, you need the ability to exert maximum force rather than the ability to exert force explosively. What is essential about isometric strength is that it will enhance and boost your explosive training and power. So, it is a win-win to train both. They will make you a more effective wrestler on the mat. And you will be tapping into unfounded power.

Check out my channel, The Balanced Body, on YouTube to see how to apply these training methods.

If you want to know more about how to get your muscles to absorb force to be instantly stronger and more explosive, then check out the book INSTANT STRENGTH.