This isometrics topic has resulted in a “treasure trove” of conversations, which I thank you all for. Armin Paravlic a researcher in the Faculty of Sport, University of Ljubljana, kindly brought my attention to another interesting outcome of isometrics.
Armin has reviewed the effects of motor-mental imagery (MI) on maximal voluntary strength (MVS) and physical practice (PP). From the meta-analysis it was concluded that MI in and of itself can improve MVS, however, it is unlikely the combination of MI and PP has any advantages over conventional strength training. Interestingly, isometric MVS seemed to benefit more from MI training than dynamic MVS, improvements of 10.8, 15.3, and 34.1%, were noted following eccentric, concentric, or isometric types of MI training, respectively.
So if you're injured, prehabbing or rehabbing, or can’t get to the gym, try some imagined contractions with these MI loading parameters: 4 weeks, 3 x /week, 2-3 sets of 25 reps, total session time = 15 minutes.
Head to Armin’s article (https://lnkd.in/gepqH9N) for a deeper understanding of the benefits of MI for both sport based and therapeutic interventions.