![]() ![]() ![]() These vary considerably in duration, from less than 6 seconds in John Little’s Max Contraction training, to 90 seconds in Ken Hutchins’ Timed Static Contraction protocol. Over the past few decades various high intensity training isometric protocols have been developed. Some protocols involve holding a posture for a longer period of time using the subject’s own body weight as resistance (wall squats, planks, various yoga postures). Traditional isometric protocols typically involve the sudden application of a maximal contraction lasting 10 to 15 seconds, usually performed against an immovable object or another muscle group. The term isometrics refers to exercise protocols during which no shortening or lengthening of the muscle occurs.
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