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PREFACE

The idea of combining isometric and plyometric training first came up when I was speaking in

a podcast hosted by Sportsmith. I later wrote an article for that platform to further discuss this

topic as well. I believe that many practitioners out there would be curious as to how they can

prescribe training programs based on these two training methods. Hence, the purpose of this

guidebook is to provide practitioners with a reference on how they can combine isometric and

plyometric training to be an effective training method to enhance their athletes’ physical

attributes at various training phases. I believe that the book is distinct from any other books

related to strength and conditioning for several reasons. Firstly, isometric training is seldom

seen as a training method that can enhance sports performance until recent years. Hence,

whatever little number of books out in the market on isometric training would not be relating

how isometric training can influence sports performance. Secondly, I also believe that

prescription recommendations in books on isometric training that are currently available would

not be based on updated evidence in the literature. Thirdly, this is probably going to be the first

book you have ever read that gives you insights on how you can plan training programs with

just isometric and plyometric training.

I will begin the guidebook with a brief literature review to give you an idea on why I feel that

combining isometric and plyometric training is an effective training method to induce

adaptations that can enhance sports performance. After the brief review, I will go straight into

how to prescribe isometric plyometric training in combination for various training phases. This

will include examples of what I do with some of our national athletes.

I would like readers to take note that by writing this guidebook, I am in no way trying to get

people to stop lifting heavy weights. If you have been following my work and posts on social

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media, you would know that I have always advocated the use of different training methods so

that we can get the best adaptations. On the contrary, this guidebook is written to provide

practitioners with an alternative so that they can overcome various situations such as the lack

of equipment or athletes and coaches being resistant to heavy weights training.

I hope you will find this guidebook useful, and as always, I am looking forward to your

feedback. Please do not hesitate to contact me if you have any questions.

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 INTRODUCTION

Musculotendinous Stiffness

In the context of sports performance, when we mention musculotendinous stiffness, we are

referring to the muscle’s ability to maintain in an isometric state, and the tendon’s ability to

resist being stretched. Musculotendinous stiffness plays an important role in human movement

performance(1) and sports related injuries(2). While the increase in compliance of

musculotendinous unit can increase the contribution of elastic energy(3), the increase in

musculotendinous stiffness has a positive effect on strength performance(4).

Importance of Musculotendinous Stiffness During Stretch Shortening Cycle

Walking, running, jumping and many other human movements involve the stretch shortening

cycle (SSC) of muscle action. The storage and usage of elastic energy by tendon during muscle

contraction(5) is the mechanism that enables SSC to enhance force generation and movement

efficiency. While a compliant tendon would allow it to be stretched to a greater magnitude, a

stiff tendon would result in a greater recoil (force) when stretched to the same length as one

that is less stiff(6). However, in order to stretch the tendon, the muscles will have to maintain

greater stiffness than the tendon during contraction. When we perform rapid SSC, there would

be minimal change in fascicle length but greater lengthening of the tendon during the eccentric

phase(7). Hence, during the rapid eccentric phase, while the joint continues to move the muscle

remains relatively isometric which allows the muscle to generate large amount of force (greater

stiffness) and to stretch the tendon and store elastic energy to be used during the concentric or

propulsion phase.

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Importance of Tendon Stiffness on Rate of Force Development

The rate of force development (RFD) (i.e. how fast force is produced) has been reported to

have higher relation to many sports related movements and is more sensitive to changes in

neuromuscular function as compared to maximal force development(4). For example, assuming

both athletes A and B have the same 1 repetition maximum for back squats, but athlete A can

produce a higher amount of force in 100 ms as compared to athlete B, we would expect athlete

A to finish a 100 m sprint faster than athlete B, if all else remains equal. This is because athlete

A would be able to produce a higher amount of propulsive force within the short ground contact

time (<100ms). Although RFD is affected by multiple neural and morphological factors, for

the purpose of this guidebook, we will only focus on tendon stiffness. Based on the laws of

wave propagation, the rate of force transmission through a material is influenced by its stiffness

(𝑣 = √𝑘𝑥/𝜇, where v is the wave velocity, µ is the mass per unit length of the material, x is

the elongation of the material from its resting length, and k is the material’s stiffness). Tendon

stiffness may influence RFD by affecting the time lag between muscle activation and muscle

force production. For example, it has been reported that the electromechanical delay was

inversely correlated with tendon stiffness while RFD was positively correlated to stiffness(8).

Waugh et al. (8) also reported that tendon stiffness accounts for 35% of variability of RFD in

children.

Increasing Musculotendinous Stiffness

Two modes of resistance training that are commonly studied for their effects of

musculotendinous stiffness are plyometric (PLY) and isometric (ISO) training. In the following

sections, we shall take a look at what studies have reported.

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Effects of Plyometric Training on Musculotendinous Stiffness

Plyometric exercises (PLY) are activities that involve the rapid SSC. PLY has generally been

categorized into short and long response, with short response PLY being those that involve

ground contact of less than 250 ms and long response being those that have ground contact of

more than 250 ms. I would recommend using short response PLY when the objective is to

improve reactive strength, and use long response PLY when the objective is to improve fast

dynamic strength. Examples of short response PLY are ankle hop, hurdle hop and drop jump.

You can see that these exercises rely largely on the muscles around the ankle joint to power

the movement. On the other hand, long response PLY such as countermovement jump and

standing broad jump involve larger range of movement and rely more on the muscles around

the hip and knee joints to power the movement.

As mentioned in the previous section, muscles stiffen up and remain relatively isometric

during rapid SSC so that the tendon would be stretched to a longer length to store greater

amounts of elastic energy and to be used during the concentric phase. Therefore, PLY

essentially trains the muscles to maintain greater levels of stiffness. Several studies have

reported the effectiveness of PLY on increasing musculotendinous stiffness(9-11). For example,

Spurrs et al.(11) partially attributed the improved endurance running performance to the

increased musculotendinous stiffness after participants performed 6 weeks of PLY. While the

authors did not mention if this increase in stiffness was attributed to the increase in muscle or

tendon stiffness, we can assumed that it was mostly due to improved muscle stiffness because

Kubo et al.(10) reported increased stiffness of the muscle when active, but showed no significant

increase in tendon stiffness after a period of PLY. While increasing active muscle stiffness is

sufficient to improve the performance of ballistic movement, imbalance in changes in tendon

stiffness and active muscle stiffness after a period of only ballistic training and absence of

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heavy resistance training may occur(12). Such imbalance may increase demand on the tendon

and potentially be at greater risk for tendon injuries. Hence, it is important to increase both

muscle and tendon stiffness concurrently so as to both improve performance and reduce injury

risk. Based on the above-mentioned studies, we can agree that PLY is an effective method in

improving active muscle stiffness, but not necessarily tendon stiffness.

Effects of Isometric Training on Musculotendinous Stiffness

Isometric muscle action is generally characterized by the generation of force without external

movement. Two types of isometric muscle action have been identified. Hold isometric (HIMA)

is characterized by the maintaining of a joint position while resisting a given force (e.g. the

wall sit and prone plank exercises). Push isometric (PIMA) is characterized by exerting

isometric force against a fixed object (e.g. performing the isometric mid-thigh pull). While

both types of isometric action have some distinct differences in neuromuscular control, I

believe that the morphological adaptations for both would be similar as fascicle and tendon

length would shorten and lengthen, respectively, the same way during both types of isometric

action.

While isometric training (ISO) was believed to be effective at increasing strength specific to

the joint position where training occurs only, results from my half a decade worth of studies

have shown its beneficial effect on the performance of various sports related movements as

well(13-16). In addition, effectiveness of ISO on increasing tendon stiffness has been reported in

multiple studies(6,9,10,17,18), with some reporting ISO resulting in greater tendon stiffness than

PLY and heavy resistance training(9,10,17). While current evidence shows that ISO is effective

in improving tendon stiffness, sustaining each contraction for longer duration may have greater

effect on tendon stiffness than a higher total contraction duration per session (e.g. 4 x 20s vs 3

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x 50 x 1s)(18). In addition, sustaining an intensity of at least 70% of maximal voluntary

contraction (MVC) would have a better effect than lower intensity.

Another important factor to take note when training to increase tendon stiffness is the joint

position. It has been well evident that training at a joint position where the muscles are

lengthened would result in greater tendon stiffness. An example would be positioning the knee

at 90o angle (180o = full knee extension) during an isometric leg extension exercise would result

in greater tendon stiffness overtime as compared to training at knee angle of 120 o because the

quadriceps and patellar tendon are stretched a greater extent at the 90o knee angle position.

Despite its superior effect on tendon stiffness, ISO was reported to result in lower increment in

active muscle stiffness than PLY(10). This might be a possible reason why ISO is less effective

in improving jump performance as compared to PLY as we have learnt from the above about

the importance of inducing greater active muscle stiffness than tendon stiffness during SSC.

Optimizing Musculotendinous Stiffness Adaptation

A quick summary on the main points from the previous sections.

- During SSC, muscles have to maintain greater stiffness to allow the tendon to be

stretched so as to store elastic energy.

- Stiffer tendon is associated with greater RFD.

- PLY is effective in improving active muscle stiffness.

- ISO is effective in improving tendon stiffness.

Based on this information, I think it makes sense to say that a PLY and ISO would likely be a

good combination to optimize the adaptation for musculotendinous stiffness. Unfortunately,

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there are currently no established guidelines on how to best combine these two modes of

training into the program. Hence, I will provide some examples of what I have been prescribing

for my athletes that has worked well thus far. Coaches can use the complex and contrast training

method to combine ISO and PLY in the training program.

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 TRAINING GUIDE

Table 1 shows the NSCA(21) guideline for prescribing PLY. In my practice, the volume of PLY

I prescribe per session would generally be about 50-60% of that stated in Table 1 for two

reasons. Firstly, I believe that the training volume recommended by NSCA is for a session that

involves only PLY and no other modes of resistance training. In my training plans, I usually

mix both heavy resistance and/or ISO with PLY. Hence, a lower volume of PLY is required to

avoid overly fatiguing the athletes. Secondly, athletes that I work with would be accumulating

high amount of impact for the lower limb due the high volume of sports training. I feel that

prescribing a high volume of PLY might be counterproductive (i.e. greater injury risk and

fatigue).

In the table, I stated “Ground contacts/Session”, what it meant is the number of repetitions or

jumps. But do note that unilateral PLY will result in greater impact force than bilateral PLY on

a single limb, so when unilateral PLY is included, you may want to equate each repetition as

two ground contacts.

Table 1. Guide to plyometric training volume prescription.

Training Volume Recommendation

Plyometric Experience
(Ground contacts/Session)

Beginner (<3 month) 80-100

Intermediate (3-12 month) 100-120

Advance (>12 month) 120-140

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You may refer to Table 2 for an idea on how I generally prescribe ISO during different phases.

As you can see, the recommended volume range is fairly large, so how can you go about

making the decision? In my review paper(13), I stated that when the objective is hypertrophy,

the total contraction duration per session should range between 80-150 seconds per exercise.

And if the objective is maximum strength adaptation, the total contraction duration per session

should range between 30-90 seconds per exercise. But do take note that those recommendations

were stated with the consideration that ISO was the only training performed. Therefore, in our

current context where we are trying to combine ISO and PLY, we will have to reduce the total

contraction time per session. I would recommend a 40-60% reduction. For example, I normally

get my athlete to hold an isometric squat at 70% MVC for 30s per repetition, if I were to include

PLY, I would get the athlete to only hold it for 20s per repetition.

In the intensity row, I stated the recommendations based on %MVC. If you were to translate it

to 1 repetition maximum (1RM) of the dynamic mode, it is generally 10-20% lower. For

example, 70% MVC of isometric squat at bottom position (e.g. thigh parallel to the ground)

may equate to about 50-60% of 1RM dynamic back squat. This is because the dynamic back

squat begins with an eccentric phase which allows individuals to utilize the stretch shortening

cycle of muscle contraction to produce a higher amount of force. But the MVC at a position

that induces long muscle length will be higher than the 1RM of the dynamic mode of the

exercise due to the length tension relationship and biomechanical advantage. Also, if the

exercise begins with concentric phase like a deadlift or pull up, the MVC may be equivalent to

the 1RM or slightly higher as we can produce slightly higher isometric than concentric force.

In general, it should be between 10-30% difference. So, one way to get a proxy of an

individual’s MVC if you do not have a force plate or strain gauge is to perform a 1RM with

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only the concentric phase of the exercise. As mentioned, the MVC is likely to be about 10-30%

higher.

Now we shall touch on the contraction speed. A slow build up (Ramp) of force will be a better

stimulus to improve tendon stiffness because it allows for the directional load through the tissue

required for proper orientation of the collagen fibrils(22). That is why I recommended that for

the early phases of training. During these phases, take 1 to 2 seconds to build up the force if

you were to use the PIMA method. If you are using HIMA, control the eccentric phase till you

get to the targeted position for the ISO. During the later phases, we should increase the

emphasis on rate of force development as this will affect the overall sports performance. Hence,

we adopt a rapid contraction method where we attempt to get to peak force as fast as we can.

While a rapid contraction method is less ideal for improving tendon stiffness, it will still result

in some adaptations. Besides, the short, sustained contraction period will also provide a good

stimulus for tendon adaptations.

From the next section onwards, I will be focusing on providing examples on training

prescriptions for various training phases using examples of how I plan the training programs

for our national athletes from sports such as athletics, badminton, combat sports, cycling,

diving, endurance sports, kayaking and swimming. Note that I generally adopt the 3 weeks up

(volume or intensity) and 1 week down model. But this is also dependent on the situation and

individual athlete. I also acknowledge that different coaches use different methods of

periodization due to individual preference or untraditional sporting schedule. However, in this

guidebook, I have categorized each training phase into General Strength/Hypertrophy,

Maximum Strength and Power phase for ease of understanding. You will also notice that the

position I recommend for ISO is generally in positions that induce long muscle length,

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especially during General and Maximum Strength phases. As mentioned in the Introduction

section, positioning the joint in a position that induces long muscle length is more effective in

increasing tendon stiffness.

You will also be happy to know that the exercises mentioned in the tables come along with

demonstration videos. You can visit my website www.dperformanceconcept.com to look for

the specific exercise if you are not sure what I am referring to.

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Table 2. Guide to implementing isometric training for various neuromuscular adaptations.

General Strength
Maximum Strength Power Phase
/Hypertrophy

Set 3-8 1-5 1-5

Repetition - 3-5 3-5

Time under tension (s) >10 1-10 1-3

Intensity (%MVC) 70-80 100 100

Contraction Speed Ramp up Ramp up/Rapid Rapid

Type Hold/Push Push Push/Hold (Rapid)

- 1-10s between repetitions - 1-10s between repetitions

Rest Period (W:R = 1:1) (W:R = 1:1)
- 90-120s between sets
- 90-120s between sets - 90-120s between sets

Long muscle Long muscle

Joint position Long muscle length
Length/Multiple position Length/Multiple position

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General Strength/Hypertrophy

During the general strength/hypertrophy phase, volume and muscle time under tension is

usually higher than other phases as the objective is to induce greater amounts of morphological

adaptations so as to reduce the risk of injury as training intensity increases in the subsequent

phases. In the study (unpublished at the time this guidebook was written) where we compared

the adaptations between HIMA and PIMA, we found that HIMA may induce a slightly greater

amount of hypertrophy. Hence, I would recommend using HIMA during this phase. But there

is no harm in using PIMA if one prefers. In Tables 3 and 4, I provided an example on how to

combine PLY and ISO for the objective of this phase in each training session. During this

phase, I generally use the complex training method, meaning, I would complete all the

isometric sets before performing the plyometric sets of each exercise. For example, in Table 3,

I would complete every set of ISO Squat before I go on to perform either Drop Landing or

Countermovement Jump. The reason for this choice is because I would place greater focus on

tendon stiffness at this stage as compared to active muscle stiffness as it takes a longer time for

the tendon to adapt. At the same time, I would like to avoid inducing too much fatigue on the

athletes. Hence, the volume for PLY tends to be lower.

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Table 3. Combining isometric and plyometric training during general strength phase version 1.

S/N Exercise Week 1 Week 2 Week 3 Week 4

1 ISO Squat - - 3 sets - - 3 sets - 3-4 sets - 3-4 sets

(@ 90o knee angle ) - - 20-25s per set - - 20-25s per set - 15-30s per set - 15-30s per set
(HIMA/PIMA) - - 70% MVC or 50-60% - - 70% MVC or 50-60% - - 70-80% MVC or 60-70%- - 70-80% MVC or 60-70%
1RM 1RM 1RM 1RM
2 Drop Landing - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
or - - 5 repetitions - - 5 repetitions - - 5 repetitions - - 5 repetitions
Countermovement Jump - -
3 ISO Split Stance Romanian- - 3 sets - - 3 sets - 3-4 sets - 3-4 sets
Deadlift - - 20-25s per set ea - - 20-25s per set ea - 15-30s per set ea - 15-30s per set ea
(@ bottom position) - - 70% MVC or 50-60% - - 70% MVC or 50-60% - - 70-80% MVC or 60-70%- - 70-80% MVC or 60-70%
(HIMA/PIMA) 1RM 1RM 1RM 1RM
4 Split Stance Romanian - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
Deadlift Medicine Ball - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea
Throw - -
5 ISO Bench Press - - 3 sets - - 3 sets - 3-4 sets - 3-4 sets
(@ 90o elbow angle ) - - 20-25s per set - - 20-25s per set - 15-30s per set - 15-30s per set
(HIMA/PIMA) - - 70% MVC or 50-60% - - 70% MVC or 50-60% - - 70-80% MVC or 60-70%- - 70-80% MVC or 60-70%
1RM 1RM 1RM 1RM
6 Plyometric Push Up - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
Or - - 5 repetitions - - 5 repetitions - - 5 repetitions - - 5 repetitions
Medicine Ball Chest Pass - -

ea = each side

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Table 4. Combining isometric and plyometric training during general strength phase version 2.

S/N Exercise Week 1 Week 2 Week 3 Week 4

1 ISO Trap Bar Deadlift - - 3 sets - - 3 sets - 3-4 sets - 3-4 sets
(@ bottom position) - - 20-25s per set - - 20-25s per set - 15-30s per set - 15-30s per set
(HIMA/PIMA) - - 70% MVC or 50-60% - - 70% MVC or 50-60% - 70-80% MVC or 60-70%- - 70-80% MVC or 60-70%
1RM 1RM 1RM 1RM
2 Squat Jump - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
or - - 5 repetitions - - 5 repetitions - - 5 repetitions - - 5 repetitions
Box Jump - -
3 ISO Split Squat - - 3 sets - - 3 sets - 3-4 sets - 3-4 sets
(@ 90o knee angle) - - 20-25s per set ea - - 20-25s per set ea - 15-30s per set ea - 15-30s per set ea
(HIMA/PIMA) - - 70% MVC or 50-60% - - 70% MVC or 50-60% - - 70-80% MVC or 60-70%- - 70-80% MVC or 60-70%
1RM 1RM 1RM 1RM
4 Split Squat Jump - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
Or - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea
Single Leg Drop Landing - -

5 ISO Pull Up/Lat Pull - - 3 sets - - 3 sets - 3-4 sets - 3-4 sets
Down - - 20-25s per set - - 20-25s per set - 15-30s per set - 15-30s per set
(@ bottom position) - - 70% MVC or 50-60% - - 70% MVC or 50-60% - - 70-80% MVC or 60-70%- - 70-80% MVC or 60-70%
(HIMA/PIMA) 1RM 1RM 1RM 1RM
6 Medicine Ball Slam - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
- - 5 repetitions - - 5 repetitions - - 5 repetitions - - 5 repetitions
- -

ea = each side

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Maximal Strength

During the maximal strength phase, we generally increase the contraction intensity and lower

the training volume. In Table 1, I recommended quite a wide range for the contraction duration

(1-10s) and the option to use either ramp or rapid contraction method. Manipulation of both

factors will be dependent on the specific objective for this phase. For example, if I am still

looking to place my focus on morphological adaptations but intend to also increase force

production to a greater extent, I would get the athletes to use the ramp contraction method and

sustain each contraction for a longer period (~10s). However, if I am reducing my focus on

morphological adaptations, and would like to increase my focus on max force and rate of force

development, I would use the rapid contraction method with lower sustained contraction

period. In both cases, I would use PIMA as this would allow the athlete to get into 100% MVC.

You can see an example of the two different programs with the objective of improving

maximum strength in Table 5 and 6. During this phase, I would usually use the complex

training method as well for the same reason I gave for the general strength/hypertrophy phase.

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Table 5. Combining isometric and plyometric training during maximal strength phase version 1.

S/N Exercise Week 1 Week 2 Week 3 Week 4

1 ISO Squat - - 3-4 sets - - 3-4 sets - - 3-5 sets - - 3-5 sets
(@ 90o knee angle ) - - 10s per set - - 10s per set - - 10s per set - - 10s per set
(PIMA) - - 100% MVC - - 100% MVC - - 100% MVC - - 100% MVC
2 Drop Landing - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
or - - 5 repetitions - - 5 repetitions - - 5 repetitions - - 5 repetitions
Countermovement Jump - -
3 ISO Split Stance Romanian- - 3-4 sets - - 3-4 sets - - 3-5 sets - - 3-5 sets
Deadlift - - 10s per set ea - - 10s per set ea - - 10s per set ea - - 10s per set ea
(@ bottom position) - - 100% MVC - - 100% MVC - - 100% MVC - - 100% MVC
(PIMA)
4 Split Stance Romanian - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
Deadlift Medicine Ball - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea
Throw - -
5 ISO Bench Press - - 3-4 sets - - 3-4 sets - - 3-5 sets - - 3-5 sets
(@ 90o elbow angle ) - - 10s per set - - 10s per set - - 10s per set - - 10s per set
(PIMA) - - 100% MVC - - 100% MVC - - 100% MVC - - 100% MVC
6 Plyometric Push Up - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
Or - - 5 repetitions - - 5 repetitions - - 5 repetitions - - 5 repetitions
Medicine Ball Chest Pass - -
ea = each side

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Table 4. Combining isometric and plyometric training during maximal strength phase version 2.

S/N Exercise Week 1 Week 2 Week 3 Week 4

1 ISO Single Leg Squat - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions
(@ 90o knee angle) ea ea ea ea
(PIMA) - - 3s per repetition - - 3s per repetition - - 3s per repetition - - 3s per repetition
- - 100% MVC - - 100% MVC - 100% MVC - - 100% MVC
2 Skater Hop - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
or - - 5 repetitions - - 5 repetitions - - 5 repetitions - - 5 repetitions
Single Leg Drop Box Jump- -

3 ISO Hip Thrust - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions
(@ bottom position) - - 3s per repetition - - 3s per repetition - - 3s per repetition - - 3s per repetition
(PIMA) - - 100% MVC - - 100% MVC - - 100% MVC - - 100% MVC
4 Standing Broad Jump - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
or - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea
Medicine Ball Toss - -

5 ISO Pull Up/Lat Pull - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions
Down - - 3s per repetition - - 3s per repetition - - 3s per repetition - - 3s per repetition
(@ bottom position) - - 100% MVC - - 100% MVC - - 100% MVC - - 100% MVC
(PIMA)
6 Medicine Ball Slam - - 1-3 sets - - 1-3 sets - - 1-3 sets - - 1-3 sets
- - 5 repetitions - - 5 repetitions - - 5 repetitions - - 5 repetitions
- -

ea = each side

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Power

For the power phase, our objective would be mainly focused on rate of force development. So,

I would use the rapid contraction method with a low sustained contraction period. I will usually

use the contrast training format (i.e. perform PLY after each set of ISO with ~30-60s of rest

between the two modes). The reason is because I want to utilize the post-activation

performance enhancement effect. This is where an acute increase in power output takes place

after an intense muscle contraction or activity. To ensure that the level of potentiation is higher

than the fatigue induced by the ISO set, I usually prescribe only about 3 repetitions with <3s

of sustained contraction per repetition. Each repetition should also be performed rapidly as our

focus is on rate of force development. You can see from Tables 7 and 8 that in this phase, I

reduced the volume of ISO and increased the volume for PLY. In the previous phases, we have

placed more focus on ISO to increase the tendon stiffness because I mentioned that it takes

longer for tendon to adapt. In this phase, it is time to increase the focus on the active muscle

stiffness so that we can get the tendon to stretch during the countermovement phase of each

movement and utilize greater elastic recoil to power the movement. In the previous phases, I

usually get my athletes to adopt positions that induce long muscle length when performing ISO

to enhance tendon adaptation. In this phase, I would select the position where concentric force

occurs for the PLY mode so as to potentiate force generation capability at that position to better

overcome the initial inertial when performing the PLY. For example, in Table 7, you can see

that for ISO Step Up, I recommended it to be performed at 120-140o knee angle instead of 90-

100o knee angle where concentric phase of step up usually begins because I paired the exercise

with Single Leg Tuck Jump, which usually have a shallower countermovement phase. Tables

7 and 8 are examples of the training prescription for some of our national track sprinters and

badminton athletes, respectively. In practice, I will also include heavy resistance exercises. But

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in some sessions, I do only prescribe ISO and PLY. For example, when athletes are in a

relatively fatigued state or during the final tapering week.

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Table 7. Combining isometric and plyometric training during power phase version 1.

S/N Exercise Week 1 Week 2 Week 3 Week 4

1 ISO Trabar Deadlift - - 2-3 sets, 3 repetitions - - 2-3 sets, 3 repetitions - - 2-3 sets, 3 repetitions - - 2-3 sets, 3 repetitions
(@ Bottom position) - - 1-2s per repetition - - 1-2s per repetition - - 1-2s per repetition - - 1-2s per repetition
(PIMA) - - 100% MVC - - 100% MVC - - 100% MVC - - 100% MVC
2 Box Squat Jump - - 3-4 sets - - 3-4 sets - - 3-4 sets - - 3-4 sets
or - - 5 repetitions - - 5 repetitions - - 5 repetitions - - 5 repetitions
Jump Squat - - With 0-30% body weight- - With 0-30% body weight- - With 10-40% body - - With 10-40% body
weight weight
3 ISO Hamstring Hip Thrust- - 2-3 sets, 3 repetitions ea - - 2-3 sets, 3 repetitions ea - - 2-3 sets, 3 repetitions ea - - 2-3 sets, 3 repetitions ea
(@ bottom position) - - 1-2s per repetition - - 1-2s per repetition - - 1-2s per repetition - - 1-2s per repetition
(PIMA) - - 100% MVC - - 100% MVC - - 100% MVC - - 100% MVC
4 Alternating Hamstring Hip- - 3-4 sets - - 3-4 sets - - 3-4 sets - - 3-4 sets
Thrust - - 5-8 repetitions ea - - 5-8 repetitions ea - - 5-8 repetitions ea - - 5-8 repetitions ea
Or - or - or - - With 10-20% body - - With 10-20% body
Overspeed Reverse Flutter- - 6-10s (for Overspeed - - 6-10s (for Overspeed weight weight
Kicks Reverse Flutter Kicks) Reverse Flutter Kicks) - or - or
- - - - 6-10s (for Overspeed - - 6-10s (for Overspeed
Reverse Flutter Kicks) Reverse Flutter Kicks)
- -
5 ISO Step Up - - 2-3 sets, 3 repetitions ea - - 2-3 sets, 3 repetitions ea - - 2-3 sets, 3 repetitions ea - - 2-3 sets, 3 repetitions ea
(@ 120-140o knee angle, - - 1-2s per repetition - - 1-2s per repetition - - 1-2s per repetition - - 1-2s per repetition
floating heel) - - 100% MVC - - 100% MVC - - 100% MVC - - 100% MVC
(PIMA)
6 Single Leg Tuck Jump - - 3-4 sets - - 3-4 sets - - 3-4 sets - - 3-4 sets
Or - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea
Single Leg Bounding - - - - With 5-10% body weight- - With 5-10% body weight
- -
ea = each side

22
Table 8. Combining isometric and plyometric training during power phase version 2.

S/N Exercise Week 1 Week 2 Week 3 Week 4

1 ISO Single Leg Squat - - 2-3 sets, 3 repetitions ea - - 2-3 sets, 3 repetitions ea - - 2-3 sets, 3 repetitions ea - - 2-3 sets, 3 repetitions ea
(@ 90o knee angle) - - 1-2s per repetition - - 1-2s per repetition - - 1-2s per repetition - - 1-2s per repetition
(PIMA) - - 100% MVC - - 100% MVC - 100% MVC - - 100% MVC
2 Skater Hop - - 3-4 sets - - 3-4 sets - - 3-4 sets - - 3-4 sets
or - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea - - 5 repetitions ea
Ballistic Multi-Directional- - - - With 5-10% body weight- - With 5-10% body weight
Lunge - -
3 ISO Calf Raise - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions
(@ bottom position) - - 3s per repetition - - 3s per repetition - - 3s per repetition - - 3s per repetition
(PIMA) - - 100% MVC - - 100% MVC - - 100% MVC - - 100% MVC
4 Resisted Ankle Hop - - 3-4 sets - - 3-4 sets - - 3-4 sets - - 3-4 sets
or - - 10-15 repetitions - - 10-15 repetitions - - 10-15 repetitions - - 10-15 repetitions
Drop Jump - or - or - or - or
- - 3-5 repetitions - - 3-5 repetitions - - 3-5 repetitions - - 3-5 repetitions
- (for Drop Jump) - (for Drop Jump) - (for Drop Jump) - (for Drop Jump)
5 ISO Pull Up/Lat Pull - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions - - 3-4 sets, 3-5 repetitions
Down - - 3s per repetition - - 3s per repetition - - 3s per repetition - - 3s per repetition
(@ bottom position) - - 100% MVC - - 100% MVC - - 100% MVC - - 100% MVC
(PIMA)
6 Overhead Medicine Ball - - 3-4 sets - - 3-4 sets - - 3-4 sets - - 3-4 sets
Throw - - 5 repetitions - - 5 repetitions - - 5 repetitions - - 5 repetitions
- - - -

ea = each side

23
 CONCLUSION

It is important to note that this guidebook is meant to be a form of reference for coaches who

wish to incorporate the combination of ISO and PLY into their athletes’ program. It is not

meant to be the “be all, end all” holy bible. If you think that there is a better way to go about

it, that will be great. Do let me know as well. But if you are new to this idea, you can go ahead

to follow this format as I have tried it many times with our athletes and yielded pretty good

results.

24
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