Q: Is this a complete program or do I need something else with it?
A: You can use the Atomic Strength Isometric Training Program as a stand-alone program or you can combine it with your other training to take your results with it to the next level. Either way, making Atomic Strength Isometrics a part of your routine will help you build BJJ specific strength and cardio in the fastest, safest way possible.
Q: What equipment do I need?
A: You will need something like a rope, a Brazilian Jiu Jitsu Belt or even a large beach towel. I prefer the Brazilian Jiu Jitsu Belt because it is super strong while also being soft on the hands. I have cover some options and where to find them in the manual but odds are you have something around the house you can start with.
You will also need a set of Strength Training Bands, also called Pull Up Assist Bands. These can be found online very easily and can be used for a lot of other things besides Isometrics, making them a great investment for your home gym.
Q: Don't isometrics just build strength in a small range of motion?
A: I thought this as well but found that it applied to the old way of performing isometrics. The sustained tension in the weakest range of motion has a carryover effect to the rest of the movement. Plus, you are still using your rolling and other training to work on the other ranges of motion so the Atomic Strength Isometrics are just improving your ability to create tension within those movements.
Q: You mention that this is safe but isn't putting all that stress on your body dangerous?
A: With movement based exercises you certainly do need to be careful about going too hard too often. But that is because these exercises rely on compression, which places stress more directly on the joints and muscle fibers, which are prone to injury if pushed too hard. Atomic Strength Isometrics are not placing that type of stress on the body which makes it easier on the joints and much safer than traditional strength training.