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#bitesize

In this episode, Danny Lum breaks down what isometric training really is (and why he’s so passionate about it), then shares practical ways to program isometrics for strength and hypertrophy, how he thinks about tendon vs muscle stiffness and injury risk, and why starting strength training earlier can protect athletes long-term. He also explains why pairing isometrics with plyometrics can improve sprinting and jumping outcomes and highlights a key performance advantage of isometrics: faster recovery making them a smart option during tapering phases when you want to maintain strength without the fatigue of heavy lifting. 🔑Highlights from the episode: 00:00 - What is an isometric and why it matters 01:22 - How to introduce isometrics and choose joint angles 02:22 - Tendon stiffness, injury risk, and why strength should start earlier 03:51 - Pairing isometrics with plyometrics for better sprint and jump transfer 05:03 - How young is too young and which isometrics to start with ✨ Isometrics are simply producing force without visible movement. Think wall sits or planks for hold isos and pushing hard into something you can’t move for push isos. ✨ Danny first leaned into isos through judo because so much of the sport is gripping, holding, and fighting positions. He then ran them with swimmers and saw every athlete hit a PB that season, which hooked him. ✨ The rules are basically the same as normal lifting: train the position you want to get strong in. If you want strength at a certain squat depth, hold that squat depth and own it. Longer holds (around 20s) suit hypertrophy more than short efforts. ✨ He hasn’t seen the “isometrics make tendons too stiff” issue raised much, mainly because tendon stiffness is hard to measure. In his setting, he actually sees more tendon issues when athletes start heavy strength work too late and only do lots of plyos and sprinting. ✨ Adding isos across a 24-week block improved jump, sprint and strength more than skipping them, and a big bonus is faster recovery compared with heavy lifting. That makes them handy in a taper when you want to keep strength without carrying fatigue. For kids, start with simple bodyweight holds first, then progress to push isos once posture and bracing are rock solid. 🎥 Watch full episode on YouTube 🔗    / @preparelikeapro   📅 Book a FREE discovery call for coaches 👉 https://calendly.com/plp2 Listen Now & Subscribe! 🎧 Available on Spotify, Apple Podcasts, and YouTube 📲 Follow us on Instagram: @preparelikeapro 💡 Learn more at preparelikeapro.com Enjoy the episode and keep striving for high performance! Do you have feedback on the show? We would love to hear from you. Send us your feedback and tell us what you love and what you think could be better. And if you’re enjoying the show, please leave us a review. Feedback: https://preparelikeapro.com/contact/ Review: https://link.chtbl.com/PLPlivechats/