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Danny Lum, PhD is the head of strength and conditioning at Singapore Sports Institute. He started his research on isometric training in 2018 and has since gone on to publish more than 15 papers on the topic.
In our conversation, we discuss:
The two types of isometric training
The greatest benefits of isometric training
How Danny adjusts isometric training programme for different sports
And much more.
My three favourite takeaways:
You don’t only improve strength at the isometric joint angle you train at
Isometric is more effective than other training methods in training tendon stiffness
Both isometric and plyometric was found to improve running performance, but only isometric improved running economy
Where to find Danny Lum, PhD:
Website: https://www.dperformanceconcept.com/
Instagram: https://www.instagram.com/dannylum82/
X: https://twitter.com/dannylum82
LinkedIn: https://www.linkedin.com/in/danny-lum-phd-cscs-asca-l2-14958544/
In this episode, we cover:
0:00 Trailer
0:17 Isometric workshop announcement
0:47 Who is Danny Lum?
2:38 Life before discovering isometric training
3:13 Discovering isometric training
5:14 Sports Danny took for strength and conditioning
5:47 The two types of isometric training
6:53 Benefits of isometric training
8:16 Is isometric relevant for all sports?
9:29 Isometrics for people who don’t gym
10:15 Times when isometric are not in training plan
10:50 Is isometric boring?
11:38 Exercise progression for isometric exercises
11:58 Danny’s bench pull study
15:30 Isometric exercises at home
16:15 Isometric progression for rehab
17:21 What joint angle to train at
18:50 Does isometric training only improve strength at an angle?
20:22 Relation between isometric-tested strength and running
21:46 Sustain isometric vs rapid non-sustained contractions
23:27 Isometric and plyometric contrast training
24:59 DSI vs IMTP peak force during early epoch
30:12 Determining 1RM squat using isometric squats
33:38 Upcoming studies
34:21 Surprising benefits of isometric contraction for sedentary
35:18 Is isometric training suitable for kids?
36:19 How isometric and plyometric improves running differently
39:38 Ways to contact Danny
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