Isometric Pulse Wave Velocity Principle

Triphasic Training Principle 19

Principle Discovered in 2013

Isometric Training: A Path to Improved Pulse Wave Velocity, Cardiovascular Health and Human Performance

In recent years, the fitness and medical communities have shown increasing interest in the effects of various exercise modalities on cardiovascular health. Among these, isometric training—a form of resistance training where the muscle length and joint angle do not change during contraction—has emerged as a particularly promising approach. Research has begun to reveal that isometric training can positively affect Pulse Wave Velocity (PWV), a key indicator of arterial stiffness and overall vascular health. This article explores the mechanisms behind isometric training’s impact on PWV and how it can be harnessed to improve cardiovascular health and human performance.

Understanding Pulse Wave Velocity
Before delving into isometric training, it’s essential to understand what PWV is and why it matters. PWV measures the speed at which blood pressure waves move through the arteries. It’s a critical indicator of arterial stiffness, with higher PWV values indicating stiffer arteries. Stiffer arteries are associated with a higher risk of cardiovascular events, including heart attacks and strokes. Thus, interventions that can reduce PWV have the potential to significantly improve cardiovascular health outcomes and human peformance.

The Impact of Isometric Training on PWV
Isometric training involves exercises that cause your muscles to contract without changing length. Examples include plank holds, wall sits, and the static hold of a dumbbell. This form of exercise has several effects on the body that contribute to its impact on PWV:

The general health basics
1. Blood Pressure Reduction
One of the most significant cardiovascular benefits of isometric training is its ability to reduce blood pressure. High blood pressure is a key factor contributing to increased arterial stiffness and elevated PWV. By reducing blood pressure, isometric training can help decrease arterial stiffness, thereby reducing PWV and improving vascular health.

2. Vascular Remodeling
Regular isometric training can induce positive changes in the structure and function of the arteries. This process, known as vascular remodeling, can improve arterial elasticity and decrease stiffness. Improved elasticity allows the arteries to accommodate blood pressure waves more efficiently, leading to a reduction in PWV.

3. Endothelial Function
The endothelium plays a crucial role in vascular health, controlling vasodilation and vasoconstriction in response to various stimuli. Isometric training has been shown to improve endothelial function, which in turn can lead to a decrease in arterial stiffness and PWV.

Profound Results for the athlete

When athletes engage in 2 to 3-week training blocks of short-duration isometric exercises during a triphasic training block at maximum ntensity, specifically holding extreme loads for 5 to 10 seconds in the bottom position of key lifts( Like Bench and Squat), we have observed a significant decrease in resting heart rate in large groups of athletes. This reduction ranges from 8 to 12 beats per minute by the end of the 2-week period. Notably, this effect occurs even without general conditioning. For instance, witnessing an athlete’s resting heart rate drop from 48 to 36 beats per minute showcases the profound impact of isometrics. This indicates that isometric exercises effectively enhance the vascular system’s ability to deliver nutrients to the muscles, potentially overcoming any limitations in substrate delivery to the musculature.

Testing athletes with a device like the Moxy can reveal issues where a tired athlete may have a vein or artery problem hindering the flow of blood and nutrients to the heart and lungs. In cases where athletes had not trained in Triphasic training system with me before and were tested, we focused on finding their biological rate limiter. In many instances, a venous return flow issue causing nutrient supply problems to the muscles was identified. After an isometric Triphasic training block, the venous return issue was resolved, impacting conditioning perception of not being in shape without conditioning.

Incorporating isometrics with your athletes is crucial. Isometrics can be integrated throughout in-season programs, while in the off-season, they should be implemented in two-week blocks. This approach can significantly enhance overall conditioning and cardiovascular efficiency. For well-trained athletes, these benefits of triphasic training isometric protocols can be maintained for extended periods, ensuring sustained qualities over months and weeks, even when they are not actively training.

If you test enough athletes with a device called the Moxy you can actually find that one and a half feet feels that he’s tired during a competition he can have a artery or vein issue that’s not allowing the substrates or the blood to return to get more nutrients in the heart and lungs. athletes that had not trained with me prior to being tested in I worked with on their biological rate limiter and the rate limit happened to be a venous return flow problem which caused a backup in a supply through the muscle of nutrients to supply the muscle with energy and take byproducts out of the muscle. two weeks after and isometric training block what would happen is this venous return problem the very few people realize they have when they think they need more conditioning. his will have a profound effect on what they think is a conditioning but in essence, you’ve just found the biological rate limiter in this person.

In conclusion, the integration of isometric training within the triphasic training framework represents a cutting-edge approach to enhancing pulse wave velocity (PWV), cardiovascular health, and athletic performance. This synergistic methodology not only addresses the biomechanical aspects of strength and conditioning but also delves into the intricate interplay between muscular actions and vascular responses. The profound impact of isometric exercises on reducing arterial stiffness, lowering blood pressure, and improving endothelial function underscores their pivotal role in a comprehensive training regimen.

As research continues to uncover the multifaceted benefits of isometric training, it becomes increasingly clear that such practices offer more than just muscular strength gains; they provide a pathway to superior cardiovascular efficiency and performance. By focusing on the vascular system’s ability to deliver nutrients and oxygen more effectively, isometric training within a triphasic model paves the way for athletes to achieve peak performance levels. Moreover, the practical applications of this approach, from in-season maintenance to off-season development, highlight its versatility and effectiveness in promoting long-term athletic health and success.

Ultimately, the isometric pulse wave velocity principle and its incorporation into triphasic training illuminate a promising avenue for not only enhancing athletic prowess but also for improving the overall health and well-being of individuals engaged in physical activities. This innovative approach stands as a testament to the evolving landscape of fitness and sports science, where the goal is not only to push the limits of human performance but also to safeguard the heart of the athlete, ensuring a long, healthy, and vibrant sporting career.


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