Isometrics Strength Training

Log

Week
1

Week 1: This first week focus on learning the postures.

Mark an X after each is completed.
Part 1: Isolated Isometrics Routine
Exercise

Day 1
Set 1 Set 2

Set 3

Day 2
Set 4 Set 1 Set 2

Set 3

Day 3
Set 4 Set 1 Set 2

Set 3

Set 4

Touch Downs
Wall Pushes
Gun Show
Self Arm Wrestling
Arm Extensions
Wall Extensions
Scissors
Palm Pushes
Field Goals
Field Goal Pushes
Standing Ab Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring Bridges
Calf Raises

Part 2: Whole Body Isometrics Routine (Do this immediately after Workout
1)
Exercise

Day 1

Day 2

Day 3

The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon

Isometrics Strength Training

Week 2

Isometrics Strength
Training Log
Week 2: Start focusing on contracting the muscle fully in each position.
Part 1: Isolated Isometrics Routine
Exercise

Day 1
Set 1 Set 2

Set 3

Day 2
Set 4 Set 1 Set 2

Set 3

Day 3
Set 4 Set 1 Set 2

Set 3

Set 4

Touch Downs
Wall Pushes
Gun Show
Self Arm Wrestling
Arm Extensions
Wall Extensions
Scissors
Palm Pushes
Field Goals
Field Goal Pushes
Standing Ab Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring Bridges
Calf Raises

Part 2: Whole Body Isometrics Routine (Do this immediately after Workout
1)
Exercise
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon

Day 1

Day 2

Day 3

Week 3

Isometrics Strength Training Log

Week 3: Start to use your breath as a tool to help you contract more fully.
Part 1: Isolated Isometrics Routine
Exercise

Day 1
Set 1 Set 2

Set 3

Day 2
Set 4 Set 1 Set 2

Set 3

Day 3
Set 4 Set 1 Set 2

Set 3

Set 4

Touch Downs
Wall Pushes
Gun Show
Self Arm Wrestling
Arm Extensions
Wall Extensions
Scissors
Palm Pushes
Field Goals
Field Goal Pushes
Standing Ab Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring Bridges
Calf Raises

Part 2: Whole Body Isometrics Routine (Do this immediately after Workout
1)
Exercise
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon

Day 1

Day 2

Day 3

Week 4

Isometrics Strength
Training Log
Week 4: Experiment with different types of breaths:
sipping, long or long sipping.
Part 1: Isolated Isometrics Routine
Exercise

Day 1
Set 1 Set 2

Set 3

Day 2
Set 4 Set 1 Set 2

Set 3

Day 3
Set 4 Set 1 Set 2

Set 3

Set 4

Touch Downs
Wall Pushes
Gun Show
Self Arm Wrestling
Arm Extensions
Wall Extensions
Scissors
Palm Pushes
Field Goals
Field Goal Pushes
Standing Ab Curls
Turtle Crunch
Leg Extensions
Laying Quad
Extension
Leg Curls
Hamstring Bridges
Calf Raises

Part 2: Whole Body Isometrics Routine (Do this immediately after Workout
1)
Exercise
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon

Day 1

Day 2

Day 3

Week 5

Isometrics Strength Training Log

Week 5: Get uesd to doing the routine 4 days a week.
Part 1: Isolated Isometrics Routine
Day 1

Exercise
Touch Downs

Day 2

Set Set 2 Set 3 Set Set Set 2 Set 3 Set

1
4
1
4

Day 3
Set Set 2 Set 3 Set
1
4

Day 4
Set Set 2 Set 3 Set
1
4

Wall Pushes
Gun Show
Self Arm
Wrestlin
g
Arm
Extensions
Wall
Extension
s
Scissors
Palm Pushes
Field Goals
Field Goal
Pushes
Standing Ab
Curls
Turtle Crunch
Leg
Extensions
Laying Quad
Extension
Leg Curls
Hamstrin
g Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout
1)
Exercise
Day 1
Day 2
Day 3
Day 4
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon

Week 6

Isometrics Strength
Training Log
Week 6: Continue to learn to tighten your muscles to
deeper and deeper levels.
Part 1: Isolated Isometrics Routine
Day 1

Exercise
Touch Downs

Day 2

Set Set 2 Set 3 Set Set Set 2 Set 3 Set

1
4
1
4

Day 3
Set Set 2 Set 3 Set
1
4

Day 4
Set Set 2 Set 3 Set
1
4

Wall Pushes
Gun Show
Self Arm
Wrestlin
g
Arm
Extensions
Wall
Extension
s
Scissors
Palm Pushes
Field Goals
Field Goal
Pushes
Standing Ab
Curls
Turtle Crunch
Leg
Extensions
Laying Quad
Extension
Leg Curls
Hamstrin
g Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout
1)
Exercise
Day 1
Day 2
Day 3
Day 4
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon

Week 7

Isometrics Strength Training Log

Week 7: If you haven't already done so incorporate
long sipping breathing into your routine.
Part 1: Isolated Isometrics Routine
Day 1

Exercise
Touch Downs

Day 2

Set Set 2 Set 3 Set Set Set 2 Set 3 Set

1
4
1
4

Day 3
Set Set 2 Set 3 Set
1
4

Day 4
Set Set 2 Set 3 Set
1
4

Wall Pushes
Gun Show
Self Arm
Wrestlin
g
Arm
Extensions
Wall
Extension
s
Scissors
Palm Pushes
Field Goals
Field Goal
Pushes
Standing Ab
Curls
Turtle Crunch
Leg
Extensions
Laying Quad
Extension
Leg Curls
Hamstrin
g Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout
1)
Exercise
Day 1
Day 2
Day 3
Day 4
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon

Week 8

Isometrics Strength
Training Log

Week 8: The only time you should be resting is during your exhalation.
Never rest on an "in" breath.
Part 1: Isolated Isometrics Routine
Day 1

Exercise
Touch Downs

Day 2

Set Set 2 Set 3 Set Set Set 2 Set 3 Set

1
4
1
4

Day 3
Set Set 2 Set 3 Set
1
4

Day 4
Set Set 2 Set 3 Set
1
4

Wall Pushes
Gun Show
Self Arm
Wrestlin
g
Arm
Extensions
Wall
Extension
s
Scissors
Palm Pushes
Field Goals
Field Goal
Pushes
Standing Ab
Curls
Turtle Crunch
Leg
Extensions
Laying Quad
Extension
Leg Curls
Hamstrin
g Bridges
Calf Raises
Part 2: Whole Body Isometrics Routine (Do this immediately after Workout
1)
Exercise
Day 1
Day 2
Day 3
Day 4
The Punch
The Gun
The Block
The Claw
The Double Strike
The Double Elbow
The Push
The Sun
The Moon