Functional Isometric Weight Training

Its Effects on Dynamic and Static Strength

Abstract

For the athlete or weight trainer who has reached a strength plateau, finding an optimal training program that will stimulate a further strength increase can be a complex problem. The purpose of this study was to compare the effects of two squat training programs utilizing the parallel squat and a functional isometric squat on dynamic strength, static strength and power in college males. Ten subjects enrolled in an advanced power weightlifting class were divided equally into two groups—a functional isometric squat group (FIS), or a dynamic squat group (DS). The subjects trained two days per week for a total of eight weeks, which consisted of a two week pre-conditioning and technique learning period followed by a six week “periodized” functional isometric or dynamic squat training program. Changes in dynamic and static strength were measured with a 1 RM parallel squat and knee extension cable tensiometer test, respectively. Power capacity was assessed by a vertical jump test. Statistically, analysis of the data revealed a significant increase (p < 0.01,) in dynamic strength for both groups. The FIS group, however, realized a statistically greater improvement (p < 0.05) than the DS group. Neither group showed changes in static strength. Both groups made a significant increase (p < 0.05) in power, although the DS group had a statisticaly greater improvement (p < 0.01) than the FIS group (p < 0.05). The results seem to indicate that functional isometric squat training is highly effective in increasing leg strength but not as effective as dynamic squat training for improving jump power.