Do you have a link to this or is it in one of Ross's books? I'm having a hard time seeing how that would be worth doing. I'm curious on the context that he recommended it.
It's in Infinite Intensity. Let me look through it and paraphrase some...
A study by Hettinger and Muller established that strength increased roughly 5% per week over 6 weeks of isometric training.
One reason for improvements is enhanced activation of motor units, it's much easier to recruit your motor units during isometrics. Also you're able to maintain muscle tension for several seconds, which is not the case for dynamic exercise. You can also target specific joint angles, making it good for overcoming sticking points.
He points out recent studies that show strength increase over 15-20 degrees on either side of the isometric position, and points out that you can overcome this limitation by training several angles (ie: short punch, mid-range punch, long range punch).
He advocates short durations (3-6 seconds) for power increases. With an example in punching, he says to do each angle for each punch (ie short jab, mid jab, long jab) for 3 seconds, rest briefly, then throw the punch dynamically 10x (10 double jabs at full speed/power).
As far as programming goes, he simply says you can use them as a mini-workout, as you should not do them more than 10 minutes. I like to do them with my grip training, before conditioning work. However I haven't been doing them long enough to say whether I will continue to use them or not.
edit: Ahhh fuck you found something after I had started typing that up. You'd better read it!!
I read it, man. Thanks for the effort! I appreciate the response regardless of my mad Google searching skillz.
