Strength Development: Using Functional Isometrics in an Isotonic Strength Training Program

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Abstract
O'Shea (1969) described the use of functional isometric training in isotonic strength training programs. Maximum isometric contractions were used at isotonic contraction sticking points, the weakest combination of joint angle and muscle length, to provide maximal overload at the critical point in an isotonic lift. The purpose of the present study was to determine if a combination of functional isometrics and standard isotonic training would be superior to a standard isotonic training program in an instructional setting. Subjects were volunteer, college males enrolled in weight training classes of a required activity program. They were assigned to two training groups. The experimental group (n =33) trained for 10 weeks, 3 days per week, using a 6-to-8RMlifting regimen on the bench press. The experimental group also followed an isometric program which consisted of 6 maximal voluntary contractions at a predetermined sticking point in the bench press(BP)exercise. A power rack was adjusted to provide an immovable resistance. The control group(n =26) followed the same 6-to-8RM BPlifting program as the experimental group but with no isometric component. All subjects were pre- and posttested for 1RM BPstrength values. Analysis of data indicated no significant differences on the pretest between the experimental and control conditions, significant improvements for both groups, and on the posttest the experimental group was significantly stronger than the control group. These results provide support for functional isometrics as an enhancement to standard isotonic training regimens where achievement of maximum strength is the goal.

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