​Isometrics or static contraction exercises have been used by the Soviet’s since the 1950s. Isometrics are when a muscle is contracted without tissue glide. Where the muscle is activated through a static contraction without shortening and lengthening. This by definition allows to produce maximal force in a given range since the velocity is lessened to zero. When the intensity grows velocity slows so in order to fully maximize your ability to gain absolute strength isometrics are key.
More importantly isometrics have been shown to help aid in decreasing inflammatory injuries while strengthening the tissue around it. Using isometrics can help you improve range of motion by increases active range mobility. Utilizing this method of training will help you improve your full active range of motion throughout the kinetic chain to enhance athleticism and reduce the risk of injuries.

​sometrics can be used in several parts along the a training cycle. For general physical preparedness this can be utilized to help with stability and joint stiffness. Allowing for the body to get comfortable underneath heavy load. This can also increase the ability to produce higher rate of force production do to the controllability in the amortization phase (time between eccentric and concentric contraction).

There are several forms of isometrics that you can use in order to fully reap the benefits of it...

Yielding or Eccentric isometrics where you decent down into a sticking point (mini max) and hold for up to 3-5 seconds this will increase irradiation and overall strength in those weaker positions to allow for greater muscle contraction and neuromuscular control. You can use these in several ways for GPP it can be done as high as up to 5 minutes with lighter intensity to increase strength endurance. You could also use it with your peaking phase with 3 second hold to decrease kinetic energy for greater overall rate of force production. 

Then you have overcome or concentric isometrics where you would press or pull into an immovable object to increase strength in the mini max. This can also be done in several different positions along the movement to increase the strength throughout the range of motion. This also can be done in GPP phase but more prevalent in the peaking phase of training to increase force production motor unit recruitment. Furthermore it also allows for less muscle breakdown due to the absence of eccentric loading. Use this method for 3-6 seconds around 3-5 sets coupled with a dynamic effort movement for contrast training.

We also have static overcome by dynamic method where you would hold a certain position for 3-6 seconds and then explode through the movement in a dynamic high velocity way. This will increase RFD and promote neuromuscular coordination. This is usually dome with box squats and pin presses. 

Another good method would be dynamic isometrics for a speed strength and end range force production. This is good to eliminate joint sheering and deceleration of the movement enhancing compensatory acceleration. I usually throw these in at the end of a training camp to increase both speed and force production. 

Lastly progressive and regressive angular isometrics. This is a form of functional range conditioning to help increase optimal range of motion and body control. Using base positions after setting up into a passive stretch your actively isometrically contracting the antagonist PAILs and agonist RAILs for a ramp up of intensity for 20 full seconds. This will activate mechanoreceptors in those end ranges so that you will have a better overall neuromuscular connection. Sending a sensory input to your brain to down regulate the bodies natural stretch defense mechanism, the Golgi Tendon. 

Isometrics are also very helpful and beneficial for all weight class sport athletes looking to maintain a weight class but still get stronger and more powerful. It also allows for less overall muscle breakdown while improving force production and tissue strength. Eliminating inflammation allowing for more frequency of training. 

So make sure to get your isometric training in and watch the strength gains come on like crazy!

ps.

If you guys want to learn more about my methodologies and training regimens make sure you check out my Daru Strong Mentorship Program, where I will personally teach you everything you need to know to truly coach high-level athletes and individuals.

It’s no secret a proper warmup is vital to increase performance while mitigating the risk of non contact injury. With that being said most coaches forget that just like a structured program a proper warmup must based off of a few major key concepts. These concepts include the increasing readiness for the work ahead, with a step by step sequencing that will enhance the athletes physical, physiological, and psychological abilities. 

This step by step process will include a general preparatory movement sequence where overall biomechanics and baseline functionality will be introduced to the organism. Going through movements that are general to the human body by increasing core temperatures, and tissue temperatures to allow for better overall movement quality. Using slow dynamic muscle activation techniques to allow the tissue to function properly. With this we start with basic controlled articular rotations of each joint capsule allowing the joints to move like true joints. Mindfully being aware of any compensation or “tightness” throughout the kinetic chain. Moving into mid dynamic stretching to increase range of motion in general movement patterns that may help correlate to the sport or the training process. Moving forward into the fast dynamic movements that will increase neural drive and fast contractibility of muscles. Also increasing joint stiffness to allow for absorption of force and the ability to redirect force application. 

Once this is set we then work our way into a specific preparatory movement sequence where the movements we do directly correlate to the work ahead. Working through movements under light loads or at the same speed as the training process. This can be for the weight room or directly to the sport training itself. This will allow for increased coordination and control of each specific movement pattern that will be trained in a higher level of intensity going further into the training. 

Active Dynamic Warmup Protocol:

5 Minute Jog HR 110-120bpm 
Tissue Temperature Elevation and General Prep (5 minutes) 
Heel Toe Slow Dynamic x10 yards 
Heel Toe Fast Dynamic x10 yards 
Heel Walk x10 yards 
Toe Walk x10 yards 
Perfect Stretch x3 each side 
RDL Reach Out x3 each side 

Mobility / Stability 
Knee Hug Passive Range Lift Off x10 yards (5 minutes)
Quad Stretch Passive Lift Off x10 yards 
Side Monster Walks x10 yards 
Front Monster Walks x10 yards
Cook Bridge x5 each 
SL Glute Bridge Leg Whip x5 each 
Quadruped Side Straight Leg Raise Lift Off x3 each 
Quadruped Rear Straight Leg Raise Lift Off x3 
Prone Y,W,T’s x3 each 
Wall Slides x10 

Dynamic Activation General Specific Prep (5 minutes) 
A-Skip x10 yards 
B-Skip x10 yards 
Heel Kicks x10 yards 
Adduction Side Shuffle x10 yards 
Abduction Side Shuffle 
Low Step over Karaoke x10 yards each 
High Step over Karaoke x10 yards each 
Mule Kickbacks x10 yards 
Pogo Jumps x10 yards 


This structured protocol may take you up to 20 minutes to complete, yes you heard right up to 20 damn minutes. But honestly I’d rather that then have any unnecessary injuries. The goal is to make sure my athletes are fully prepared to put out the best possible effort while reducing the risk of injury on the training floor. 

Checkout complete video of some of the drills here in my YouTube video!

A​lso,

If any of you are interested in taking your training and coaching knowledge to the next level make sure you check out my mentorship program where you will receive weekly homework assignments, and course curriculum to teach you my exact methodology when it comes to training fighters and athletes in general....I hope to see you guys inside

There’s been a big misconception between flexibility training and true mobility training. In the sport of mixed martial arts I believe flexibility is important but having mobility will enhance the overall value of a fighters game. ​

The different between flexibility and mobility is that one is the ability to get into a fixed position and the other is the control to move into a position. In MMA you are moving in multidirectional movement patterns and being jammed into several positions all throughout training and in competition. Enhancing mobility will give you the ability to be strong and in control of those unorthodox positions. Flexibility will give you the ability to be passively held in a position. Mobility can give you the overall control of your body through all facets of the sport. If you lack the control and strength at that position injuries will occur.

Training both flexibility and mobility needs to be a stand alone session. The focus is highly intense if done right and with intent on actually increasing range of motion (ROM). With increasing mobility you will enhance proprioceptive and mechanoreceptive ability. When increasing flexibility you will enhance your ability to create suppleness in the connective tissue giving you the opportunity to gain strength in more movement patterns. Mobility training for my Fighters is done every Saturday. We utilize the end of the week to jumpstart recovery and increase full ROM before the next training week. 

Mobility training starts with a base position utilizing FRC (Functional Range Conditioning) principles. These principals train several patterns that transfer to the sport. Positions include 90/90, butterfly, bear sit, and combat stance. Working through what are called PAILs and RAILs contractions following a static stretching to prime the tissue for change. Progressive and Regressive Angular Isometric loading is done with maximal intent to induce more range of motion. This should be done in a ramp up fashion then ramp down into a full stretch. The sequence should take about 3 minutes in each base position. Another modality I use is End Range Holds and End Range Lift Offs. These can be done at the end range of your true flexibility. Lifting off the base of support into a isometric hold will create more active range of motion in the joint capsule that correlates to the base position. 

Most importantly, everyday I have them work on what’s called Controlled Articular Rotations or CARs. This will help drive synovial fluid into the joint capsule and increase overall ROM with improved body awareness. This is done throughout all joint capsules including the neck, scapula, glenohumeral (shoulders), spine, hips, elbows, wrists, knees, and ankles. Each day you can spend 5 minutes working on this. It will dramatically improve performance and reduce injury. 

Stretching after training: 
I still get this question regularly and the notion of stretching before training makes absolutely NO sense. Creating laxity in tissue and relaxing the CNS before you go to attempt to produce force is not going to work well for you. Now stretching after training? I have absolutely no problems with it. In fact I’ll encourage it. Mostly because it stops my fighters from doing extra shit after training. I’ll prescribe hitting the sauna and stretching first to increase a parasympathetic response and jump start recovery and second, so they do not go running another 5 miles after our training which leads to decreased adaptations (talk about that in a later article). 

Mobility training can also be done through movement. It introduces the body to new patterns of overall movement and gaining more control. Not only will this improve mobility but it will also help increase athleticism. In my warmups I dedicate 10 minutes of active mobility and activation exercises to prime the fighters for the work ahead. These can be something like, fire hydrants, band walks, single leg glute bridges, leg whips, the perfect stretch, spider mans, swimmers, bear crawls, dead bugs, and bird dogs. All to help increase that active range of motion and turn on the central nervous system for the work ahead. 

Mobility training can get you stronger:
Most people are limited by their ability to sit into a squat and actively get out of the hole. Same goes for overhead presses, deadlifts and kettlebell swings. Someone who has tight hamstrings does not have the prerequisites to properly perform any posterior chain lift or exercise. A person who lacks mobility in the shoulder finds it hard to back squat or overhead press. Those with stiff hips, knees, and ankles have really no chance to adequately perform a proper front squat or deadlift. Not saying that people do not attempt this and it is extremely painful to watch. However we must work on increasing range of motion in order to get the best out of that exercise. Another benefit is enhancing the ability to put more tools in your game when it comes to fight specifics. Instead of always having to settle for a position or technique you can widen your base of skills. 

Now that we have a better understanding of mobility and flexibility it is time to work on it. Dedicate time each week and look to maximize all aspects of training. 

For details on FRC principles and video breakdown check out my videos: Phil Daru Youtube Channel