Paul Wade - The Ultimate Isometrics Manual: Building Maximum Strength and Conditioning with Static Training

Advance Praise for
The Ultimate Isometrics Manual

The Ultimate Isometrics Manual is the most comprehensive resource on isometrics training to date. Whether youre a beginner or an advanced lifter looking to develop new muscle and strength, this terrific book covers all the programming strategies youll need, as well as the science to back it up.

DR. CHAD WATERBURY , AUTHOR OF HUGE IN A HURRY

Isometric training is the most underestimated, misunderstood but powerful method out there. And because very few of you have been using them (or using them optimally) everyone who applies the knowledge in this book will get rapid and impressive gains. I have been using isometrics for over 20 years; yet when I read The Ultimate Isometrics Manual I had to read with a note book and pen (yep, Im old school) because I learned so much new information. Its a gold mine of practical and theoretical info presented in a clear and fun to read manner.

CHRISTIAN THIBAUDEAU , STRENGTH & CONDITIONING COACH, AUTHOR, INTERNATIONAL SPEAKER

The OG of the Old School has done it again! Paul Coach Wade, the world's foremost authority on equipment free (or equipment light) training has compiled the most comprehensive, detailed and well-researched literature on isometric training that this planet has ever seen.

In classic Coach form, Mr. Wade breaks down the science, history, warm-ups, programs and progressions into a single, definitive work of pure power and genius. Whether you're a bodybuilder, street workout aficionado, powerlifter or average Joe, you will find something amazing within these pages. Highly recommended!

DANNY KAVADLO , CO-AUTHOR OF GET STRONG

I never really thought that not moving a muscle while loading it would result in an appreciable amount of strength, hypertrophy or athleticism, but after beginning to implementing high force and maximum tension isometric exercises into my own routine, I've been astounded at what isometrics can accomplish for full body results. I can't recommend The Ultimate Isometrics Manual highly enough for decoding exactly how to use isometrics to enhance your own routine, transform your body and blast your strength through the roof!

BEN GREENFIELD , AUTHOR OF BOUNDLESS

The Ultimate Isometrics Manual is an amazing read for both studious researchers and diligent athletes. I believe isometrics is the perfect soul mate for progressive calisthenics. I learned so much and I can't recommend it enough!

HAMPTON LIU , HYBRID CALISTHENICS

Resistance to fatigue and stress is a key biological principle of adaptation to hardship, which is essential to the survival of all species. The Ultimate Isometric Manual taps into this principle with the mission to maximize strength along with other benefits of exercise on the body, offering a workout manual that can be used by anyone at any time without the need for a gym space or related equipment. This book fills a void in todays fitness world which generally lacks true principles.

ORI HOFMEKLER , AUTHOR OF THE WARRIOR DIET

Isometrics training is the single most effective training discipline I've ever used and The Ultimate Isometrics Manual is the best book I've read on the topic. Whether you're just starting out or a seasoned athlete, Isometrics are the ultimate training hack to unleash your full potential. To ignore this book is to ignore a substantial amount of your potential to build muscle, strength, and athletic performance. The Ultimate Isometrics Manual should be required reading for every athlete and fitness enthusiast.

MATT SCHIFFERLE , AUTHOR OF GRIND STYLE CALISTHENICS

Copyright 2020 Paul Coach Wade

A Dragon Door Publications, Inc. production

All rights under International and Pan-American Copyright conventions.

Published in the United States by: Dragon Door Publications, Inc.

2999 Yorkton Blvd Little Canada, MN 55117

Tel: (651) 487-2180 Email:

ISBN-13: 978-3181511518-2

First published September 2020

Printed in China DeDrmed by Croker2016

No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews.

BOOK DESIGN: Derek Brigham

Digital book(s) (epub and mobi) produced by Booknook.biz.

To James

My very own Mycroft

ACKNOWLEDGEMENTS

This manual is not the product of a single individual, but an entire team of contributors, assisted by countless others. All our special thanks go out to:

John Du Cane

Al Kavadlo

Danny Kavadlo

Grace Kavadlo

Adrienne Harvey

Paul J Wade

Jean Michaels

Bob Durant

John Wagner

Derek Brigham

Dan John

Max Shank

John Little

Peter Sisco

Dr Qingming Li

Dr Chad Waterbury

Jarell Lindsey

Michael Knowles Meng

Bruce A. Blackmore

Sarah Hartley

Peter H

C ONTENTS

How to Use this Manual

This manual is divided into five parts. It is essentially five books in one:

• The first section is devoted to the science of isometrics. It outlines the many benefits of isometric training according to the research, and clears up some common misconceptions.
• The second section explores and explains the design and function of the Isochainthe revolutionary digital isometric device.
• The third section outlines actual Isochain training drills, including a wide range of training techniques, zero-tech isometric methods, plus warm-up and cool-down systems.
• The fourth section transforms the drills into training sessions. It discusses the theory of isometric programming in light of the scientific studies, and suggests various training programs.