Isometrics for Anerobics and Conditioning

by Richard

Firstly I would like to say thank you for having the best isometric site on the web.

Even with the free isometrics you can tell that they increase strength incredibly. However, strength is only one part of fitness and there needs to be anaerobic excercise and conditiong acording to ross enamait.

Do you have any isometric anarerobic or conditioning excerecises? Thank you.

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Jan 07, 2010
Great Answer to Isometrics for Anerobics and Conditioning
by: Richard

Thank you so much for your reply.

The stretching part is also part of Pavel's stretching course.

Thank you for your detailed reply, it really help me understand more and intrigued my interest even more in Project Dragon.

I really cannot wait. Is there a date for when it will be released? You said it was in january in the video.

Also do you know how much it will cost when it comes out?

Thank you again

Jan 07, 2010
Isometrics for Anerobics and Conditioning continued
by: Paul from


Anaerobic oxygen by contrast doesn't have enough oxygen to burn fat so instead burns sugar. This is very desirable. The best way to achieve this effect is with BRIEF, INTENSE exercise. The Isometrics I teach are by their very definition anaerobic in nature - they are very brief and burn mostly sugar. Because of their brief intensity and high energy output they are anaerobic. That's not to say you hold you're breath, you don't, but the energy demanded by these techniques require so much energy your body cannot provide it. Hence increases in strength, heart and lung function.

Isometrics, as I teach them are the ultimate anaerobic exercise.

Now finally conditioning - what is meant by this? Conditioning is a specific term. Do you want to be conditioned to be strong in weak positions, conditioned to run a marathon, conditioned to do sprints, conditioned to catch a bus, conditioned to win an MMA fight? Conditioned for what exactly. Conditioning requires specify. And in order to be focus on a specific you NEED to have the proper foundation - i.e. be as strong as possible and that again comes back to isometrics. ;-)

Let's expand this with an example. Take an MMA fighter or boxer. In order to succeed in his field he needs to be cardiovascularlly conditioned so he has the heart and lung capacity to fight at 100% or as close to it as possible for 3-5 minutes, rest and repeat. This means he needs to be conditioned for brief, high intense, high energy output. He needs to be strong. Both in terms of muscle, heart and lungs, and needs a high anaerobic threshold.

So in that regards he needs to increase strength, the optimal method of which is as all the studies have shown - isometrics. Next he needs to condition his reflexes, and fast twitch fibers.

The fast twitch fibers are primarily activated after total SO fiber exhaustion (again covered in detail in PD), this requires - isometrics. The nervous conditioning can then be tailored to his movement patterns - eg building the muscle memory to counter a jab with a step through and body sot/knee, takedown etc. Conditioning to impact?

Again, based on muscular and nervous strength supplemented with repeated striking. Conditioning to resist submissions? What maintains the structural integrity of joints? The muscle tissue so he needs to be strong in weak positions - once again the solution isometrics.

Isometrics are not the be all and end all of training, but they are the foundation of strength from which all things flow.

Hope that helps,



Jan 07, 2010
Isometrics for Anerobics and Conditioning
by: Paul from

HI Richard,

Thanks for contacting me and the kind words. This is a pretty interesting question and I'd like to share it with my other readers, that okay? To answer your question while I have a lot of time for Ross Enamait and love his work, there are a couple of common misconceptions that arise from people's understanding of it and other programs though. The first seems to be confusion of what the terms you are using actually mean. So I'll start with that.

Contrary to many people's assertions strength is pretty much the be all and end of all of fitness. I've just actually been reviewing some of the detailed explanations I have for this in the upcoming Project Dragon so it's very fresh in mine head. Let me take a few brief examples to make my point. If you want to be flexible should you stretch? No, you shouldn't - stretching the way it's mostly taught stretches only tendons and ligaments - vital tissue you need to stay tight to maintain the structural integrity of the body. Instead you need to develop strength.

Your body will ONLY let you move to a point it's is comfortable bringing you back from. The problem with most people is that they ARE not strong enough to go to a posit on, not that they aren't flexible enough. Everyone's muscles are long enough to do the splits, they just don't let you because you don't have strength in the muscles.

If you talk about your hearts health and fitness, the ability to pump blood and oxygen around the body - that too comes down to strength - the heart is a muscle. The stronger you make it more the efficient it becomes and the fitter you are - it always comes down to strength. Your aerobic capacity, lung volume ALL based in strength. There's over 33 pages in PD just on this because very few people actually realise the medical physiology that defines fitness.

If you want to be fitter the only way to do this is to be stronger. If you want to be quicker the only way to do this is to be stronger. Bigger muscles, no back pain, heart health, lung health, flexibility, weight loss it all comes down to being stronger.

Strength may be just one part of "fitness" but it is the basis, the very foundation for all the other elements. Any factor of fitness you care to name or explore the ONLY way it can developed is through strength. And the best way to develop strength as we've seen and as I've explored in detail on this website is through isometrics.

Now, let's look at the other factors - anaerobic exercise and conditioning. Firstly anaerobic - never in fitness and health as a term been so abused (save perhaps the dread word - toning!). Anaerobic means without sufficient oxygen. Again I explain the actual medical physiology of the bodies energy systems in PD, but for now let me briefly say this - every metabolic process involves oxygen - oxygen is mostly used in aerobic activity. You have enough to burn energy - energy that is primarily composed of fat.

Continued in next post....

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