The Role Isometric Training in Combat Sports S&C

2-3 minute read

By Jason Lau

 
Isometric training in MMA UFC
 

In combat sports, raw strength isn’t enough—you need the ability to hold positions, control opponents, and resist force. This is where isometric strength comes in. MMA, clinch work, and grappling all rely on isometric strength to maintain dominant positions and wear down opponents. From a physical development perspective, isometric strength builds strength is present in all movements, from slow to high velocities, used to catch/resist weight or change and propel the body in a different direction. Isometrics is used to develop both strength in weak and strong joint angles.

What Is Isometric Strength?

Isometric strength refers to the ability to exert force without change in muscle length. Unlike dynamic lifts, where you move through a range of motion, isometric exercises involve holding a static position under tension. This directly applies to scenarios such as:

  • Holding an opponent in a body lock or clinch.

  • Fighting for underhooks against the cage.

  • Maintaining a tight squeeze on a choke or submission.

Different Forms of Isometrics

Yielding Isometrics

These are isometrics that require the athlete to maintain a strong joint angle by holding a specific position (with or without external weight) for typically anywhere between 15-60s for 2-4 sets. This can be used to reinforce a shallow (strong) range of motion (ROM) or a deep (weak) ROM. Depending on the exercise and weight the athlete is required to hold, yielding isometrics can be extended past the 60s mark.

 
 
 
 

Overcoming Isometrics

Isometrics that are shorter in duration (3-7s for 2-4 sets) requires athletes to push, pull, hinge, squat or squeeze against an immovable object at maximum effort. These isometrics, when measured, can display similar force output as a maximum effort 1RM strength lift. Often used during training periods where athletes and coaches are required to carefully manage fatigue.

 
 
 
 

Variations With Isometrics Included

This refers to any exercise variation with an isometric portion built into them. Zercher variations are common exercises that I prescribe for both my Muay Thai and grappling athletes I coach, requiring them to maintain a strong frame while in motion. Other variations included a short isometric hold immediately after a high-velocity action which requires the athlete to immediately decelerate and “catch” themselves to hold a position. This can be used within a developmental or rehabilitation stage of training.

 
 
 
 

Practical Applications of Isometric Training

Isometrics can replace traditional compound strength lifts. However it should not COMPLETELY replace them. Both methods offer specific developmental properties that benefit the athlete. I recommend athletes cycling between both methods every other strength phase.

The duration should reflect the intensity of the isometric. There is a clear difference between overcoming and yielding isometrics. Overcoming isometrics are higher in intensity as it requires the athlete to push against an object at maximum effort versus yielding variations where the athlete simply holds a position. Scale the duration of isometrics to the variation and weight used within the exercise.

Use a variation of ROMs. Train both strong and weak joint angles. This ensures a well-rounded approach to the athlete’s development.

Ending Notes

Isometric strength can be a useful tool for combat sport fighters and hobbyists (weekend warriors) that builds specific strength used in many disciplines. This can develop both maximal strength, strong joint positions, develop robustness in weak ranges, muscular endurance and positional dominance contributing to overall fight performance. Keep in mind that this is just one factor to consider when it comes to the bigger picture of athletic development in combat sports. A smart training strategy balances both performance development and longevity in the sport, adjusting based on the demands of the sport and individual weaknesses. If you’re a combat sports hobbyist or fighter, book a consultation below and let’s start working together from anywhere in the world through online coaching.

Jason Lau