Isokinetic strength training

Isokinetic training restricts movement speed so the athlete can apply force against a selected velocity limit. Once the athlete reaches that limit, force output is the main result to track.

Sprint 1, Sprint 2, Quantum Syncro, and Cable support speed-restricted strength work, but their maximum force capacities differ.

Watch the full understanding isokinetics video on YouTube

Choose the speed

Choose a speed appropriate to the movement's range of motion. About 2.5 seconds for the concentric phase is a starting guideline, not a requirement for every exercise.

The chart below provides additional examples. A 1 m single-arm rotational row at 0.5 m/s takes approximately 2 seconds. Keep the chosen speed consistent when comparing force over time.

Set up the exercise

1. Select the exercise and establish a consistent range of motion.
2. Set the concentric speed limit for that movement.
3. Choose a starting load that allows a smooth entry into the speed limit.
4. Check the return speed and practice the complete repetition.
5. Use a recording session if you want to compare saved results over time.

For machine controls and the speed-selection workflow, follow the Sprint 2 Isokinetic quick start.

Coach sustained effort

Allow familiarization before asking for maximal output. Build effort smoothly at the start, avoid jerking into the resistance, and sustain effort through the range. Increase effort across practice sets or sessions as technique improves.

Watch for changes in posture or movement that allow the athlete to avoid the intended task.

Review results

• Average force: The sustained output across the movement; a useful primary measure.
• Peak force: The highest recorded output, interpreted alongside the full repetition.
• Side-to-side comparison: Useful for unilateral exercises when speed, range, and setup are consistent.

Record the exercise, velocity, range of motion, and volume with the results so later comparisons describe the same task.

Progress the training

Look for greater force at the same speed, improved execution, or more sets and repetitions. Changing the speed changes the test condition, so establish a new comparison baseline when you do so.

For independently loaded return phases, see Eccentric overload and supramaximal training.

Source: Understanding Isokinetics: How-to and Best Practices.