How To Get Faster with Isometric Speed Training

December 15, 2009

Speed Training

I get lots of questions in my inbox all about getting faster, quicker and more explosive.

Some are good, some are bad, some are….whatever :-)

And as of late, I’ve been getting a lot of questions about something called “isometric” strength training and how it relates to speed training and YOU getting faster (these are “good” questions).

Let’s talk about it…

Isometric is a type of muscular contraction.

It’s when you are contracting a muscle without any change in the muscle’s length.

What is a good example of an isometric strength training exercise?

Have you ever done a wall sit?

It’s when you line your back up against a wall, bend your knees so your thighs are parallel to the ground and you hold that position for a certain amount of time.

Your leg muscles have to contract to keep you in that position but you also don’t want to move up or down when you’re doing a wall sit, so you’re leg muscles aren’t changing at all in length.

That would mean that they are all “isometrically contracting”.

So, to recap, an isometric contraction is when your muscles are firing, but they’re not changing in length.

Can your muscles get stronger from isometric strength training?

Yes, they definitely can…

…but, you wouldn’t want to use this type of weight training exclusively.

Isometric exercises allow you to really focus on strengthening your muscles in certain positions and joint angles.

This can help you focus on your “weak spots”.

Also, if you go heavy enough, you can actually use more total weight in a isometric exercise than you can in a normal “up-and-down” exercise.

So, if you use that little tid-bit of knowledge sparingly, you can really amp up your strength using super-heavy isometric exercises at strategic times.

But, you don’t want to use isometric training all the time because when you do it, your muscle aren’t changing length.

In other words, you’re not moving when you do it.

And in all sports where you’re running and jumping, your always moving and your muscles are always changing length.

And, sure, while isometric strength training will make your muscles stronger, it teaches your muscles to be stronger when they’re not moving.

Because of that, the transfer over to the field or the court for your sport is limited.

When can I use isometric training?

Use it in your warm-ups to really help fire up your muscles.

Next time you warm-up, try getting down into a deep lunge and hold that for 30-60 seconds.

Repeat that for your other leg too.

Then try holding a deep pushup for 30 seconds.

After the incredible burning and shaking goes away, you’ll notice you’ll feel looser and more pliable.

Give it a shot.

To learn more about isometric training and how to use it exactly to get faster, go check out the Truth About Quickness program.

About The Author

Alex Maroko is the Co-Creator of The Truth About Quickness Insider’s System, the Internet’s Best-Selling Quickness Training Product, found at

A Certified Personal Trainer and former college athlete, Alex is renowned worldwide for his ability to transform formerly weak and slow athletes into speed and quickness superstars who routinely dominate their competition.

He has helped athletes from more than 30 countries across the globe learn the real secrets behind attaining blazing speed and lightning quickness, all in less than 10 minutes a day.

You can also read his most recent ramblings and thoughts on his speed, agility and quickness training at his blog, Game Speed Insider.

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2 Responses to “How To Get Faster with Isometric Speed Training”

  1. Nate Wilkerson Says:

    Im a preety sure that I’m going to the NBA. I work on jmping higher and becoming more explosive and faster. My only problems are; I’m 5’6, and NOTHING that I do to jump higher and get faster work. It’s not that I don’t do the drills hard, constantly, or wrong, it’s that NOTHING works. What should I do?


  2. Bullhusky Says:

    I trust you are 13-15 years old. If that is the case, stick with your drills if they come from a knowlegeable person(s) like Alex and Kelly. Attempt to add progressions to those drills on a regular basis( they must get progressively more demanding on your body). By all means work on your total body strength and dynamic athletic power.


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