Over the past few years I’ve found myself recommending bodyweight and timed static contraction (TSC) training more frequently for people who need a safe, effective, and efficient method of high intensity training without conventional equipment for when it is not available such as during travel, or not practical such as for people who prefer to train at home but have limited space or budget for equipment. I have also recommended TSC frequently as a workaround for people with injuries or joint conditions which prevent them from safely performing dynamic exercises. I have also put together a workout for several people who prefer to use TSC exclusively, and have been using it for the majority of the exercises in one of the bodyweight workouts I perform. To make it easier to share what I’ve been teaching about TSC I decided to write this ebook, Timed Static Contraction Training; A Guide to Minimalist High Intensity Isometrics, explaining what it is and how to perform it, what the pros and cons are, and answering the most common questions I receive about it:
In the book I teach you how to perform a full-body workout using the safest and most effective isometric high intensity training method and nothing but length of heavy-duty tie-down or towing strap. The guide includes a detailed explanation of the protocol and the set-up and performance of each exercise, along with information on:
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- Overcoming vs Yielding Isometrics
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- TSC vs Traditional Isometrics
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- Disadvantages and Solutions
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- Detailed TSC Performance Guidelines and Safety Considerations
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- Strength Transfer
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- Performing TSC with Machines and Free Weights
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- Cardiovascular and Metabolic Conditioning
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- Flexibility and How to Stretch
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- Reactionary Force and Stabilizer Involvement in TSC
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- Pre-Exhaustion with TSC
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- TSC and Static Hold Hybrids (TSC/H)
- Isometrics and Explosive Power
Click here to order the e-book (instant download)
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Drew,
Life’s recent demands have forced me to increase my adaptability to changing circumstances and time pressures. The ability to use my bodyweight and TSC principles to get a killer workout anywhere has been a lifesaver. Just the other night I was able to squeeze in a 30 minute workout in my office using Woss suspension straps by combining exercises from both the Kratos and TSC books.
In particular, I did the TSC overhead press seated on the floor with the suspension strap under me (the strap is not long enough to do TSC press standing), and the TSC neck exercises shown in Kratos.
Wow…my shoulders/traps/triceps and entire neck felt completely empty after doing the exercises, plus I felt the fatigue for two days afterwards. The last 30 seconds of each exercise is brutal.
For anyone reading…please understand that the Kratos (bodyweight) and TSC workouts/principles are no joke. In the TSC book Drew shows a pic of his heart rate after doing TSC exercises. He is not kidding.
Drew, thank you for putting this info together. This book, combined with the material in Kratos, provides a safe and effective toolkit for anyone to workout anywhere on this planet.
P.S.: I’m going on a cruise in the Spring, so I just bought your getting ripped book. Would love any advice for combining the Kratos/TSC exercises with the information in that book.
Hey Ops,
Thanks for the feedback, and you’re very welcome. I’m glad people are liking and benefitting from the book.
As for combining the two, the Project Kratos bodyweight workouts and the TSC workouts can be used in place of the workouts in the Getting Ripped ebook. I’m currently using a combination of the two for leaning down for photos for EoF and the next bodyweight book.
Hey Drew,
I was only thinking about Isometric and TSC from a functional movement perspective. In the Functional Movement Screen they supposedly identify muscle inhibition “weak firing” of the nervous system and muscles. But then they prescribe exercises that are high risk and highly danegerous. So much for the clients weak areas.
I was thinking that what really should be presribed for the client withmuscle inhibition “weak firing” is Isometrics and TSC. In position where the clients has “weak firing” that is the term they use. I don’t really know what it means.
But I know that when I do Isometrics and TSC in held positions the firing required by the nervous system to the muscles moves right throughout the muscle.
I think that in exercise no movement Isometrics/TSC is best to method to fix functional movement weak spot areas. It is the exact opposite to what the functional movement prescribe.
Hey Steven,
When a person has a strength imbalance or weakness in some muscle group or area of the body and there are no injuries or joint conditions preventing them from safely performing dynamic exercises to address it dynamic exercise should usually be tried first. If the movement is taught correctly and the starting resistance is appropriate the problem will be corrected if it can be. Having them perform the exercise dynamically allows you to observe and correct problems with how they are performing the movement which may be related to the imbalance and more effectively evaluate progress over time. Performing direct exercises for the affected area with TSC would also be effective, but you would require additional assessment for progress evaluation. I cover this in the pros and cons section of the book.
Drew,
Thank you for the reply. Can you elaborate on the planned content for the next body weight book?
Hey Ops,
I can’t go into specifics other than to say that I have a lot planned for it and that it will be the definitive book on bodyweight high intensity training.
Drew,
Why would someone do body weight exercises if TSCs are as readily available (portable) as body weight exercises but offer continued progress (since the resistance the muscle contracts against is always beyond reach in TSCs), while this is not the case with body weight exercising?
Thank you,
JLMA
Hey JLMA,
Continued resistance progression is possible with bodyweight exercises if you know how. Solving this problem and developing a practical and efficient bodyweight progression system was one of the primary goals of Project Kratos.
“Continued resistance progression is possible with bodyweight exercises”
Yes, but doesn’t one eventually run out of progression “runway” with body weight exercises (and not with TSC, since the immovable resistance is always beyond what is attainable by a human individual)?
Hey JLMA,
If you understand how and are skilled at modulating leverage and timing and using antagonistic co-contraction you can make an exercise as hard as you need it too be. This is something I spent a lot of time working out since Project Kratos was released and will be experimenting with and covering in a lot more detail in the next bodyweight book.
Hi Drew,
I’ve read you to say in a couple of places that you’ve switched back to bodyweight-only training. I was wondering if you might share why you chose to do so? Convenience? Personal preference? Thanks for the blog.
Mark
Hey Mark,
I train almost exclusively with bodyweight and TSC now because it is far more time efficient and because I am working on improving the exercise performance guidelines, progression system, and workouts from Project Kratos and experimenting with new exercises and workouts for a more comprehensive guide to bodyweight high intensity training for next year. I perform free weight workouts once in a while for comparison when I have time, but these are usually relatively brief, consisting of just a few compound exercises along with exercises for the neck, calves, and grip.
Hi Drew,
A question that may have been asked before, and apologies if so but couldn’t find it from a search.
What are you views on isometric contraction at the point of peak contraction being most effective for recruiting fast twitch fibres and getting most results? Obviously most of the TSCs are more mid-point in range of motion, so you must not think it is as important as mentioned in some places?
Thanks,
Mark
Hey Mark,
This is not the best position to perform these. The reasons for it are explained in the book.
apologies, I’ll read it again – I have a tendency to speed read sometimes to pick out the information I need the most at the time, then forget the other details!
Thanks,
Mark