Isokinetic training is one of the most misunderstood yet powerful tools available in modern strength and performance training. When applied correctly, it allows athletes to express maximal force through an entire range of motion, without relying on external load or guessing intensity.
Let's dive into what actually is, why it works, and how to implement it effectively in strength, rehab, and performance programs.
What Are Isokinetics?
Isokinetics refers to movement performed at a fixed concentric velocity. The athlete is free to apply as much force as possible, but they cannot move faster than the speed limit that has been set on the machine.
Because velocity is controlled, force becomes the output.
This is fundamentally different from traditional resistance training, where load dictates the challenge and force output varies throughout the range of motion. In isokinetic work, the athlete can express high force continuously, not just at the weakest or slowest point of a lift, but throughout the entire range of motion.
Why Isokinetics Are Valuable for Athletes
From a force–velocity standpoint, slower concentric velocities allow for higher force production. Isokinetics sit perfectly in this zone between traditional weights that don't allow for as much force and supramaximal weights which could be more unsafe.
This makes isokinetic training especially useful for: strength development, return-to-play scenarios, targeting specific movement patterns that'd be tough to otherwise load, and exposing athletes to max intent safely.
Selecting the Right Velocity
Velocity selection is the first programming decision with isokinetics. If you're unsure where to start, a simple guideline is to aim for ~2.5 seconds of time under tension per repetition.
Smaller ranges of motion require slower velocities, while larger ranges of motion allow faster settings. For example: 0.2m/s for Shoulder External Rotation, 0.3m/s for a Squat, and 0.4m/s for a Shoulder Y.
Once a velocity is selected for an exercise, it should remain consistent so force output can be meaningfully tracked over time.
Coaching Isokinetic Effort
Isokinetic resistance feels nothing like traditional lifting. Athletes need time to learn how to apply force effectively against a speed limit, just like any other skill in performance training.
Key coaching points:
-Gradually ramp effort from low to high within the first part of the range
-Avoid aggressive jerking into the resistance
-Teach athletes how to continuously give sustained effort throughout the entire rep
-Progress effort over sets or sessions before demanding true max output
Early sessions should focus on learning how create force against isokinetic resistance, not just chasing peak force values with reckless effort.
What to Track and Monitor
Because velocity is fixed, force becomes the primary variable of interest. The most useful outputs include:
-Peak force: highest force at any point
-Average force: force sustained across the entire movement
-Symmetry: side-to-side comparisons for unilateral exercises
Tracking force over time allows coaches to evaluate strength changes without changing load, reps, or exercise selection.
Progressing Isokinetic Training
Progression does not come from increasing load. Instead, it comes from:
-Improved force output at the same velocity
-Increased volume (sets or reps) and consequent time under tension
-Improved technical execution
Once athletes are comfortable, most isokinetic work is performed at or near maximal effort. In rehab contexts, subjective pain or effort thresholds can guide intensity instead.
Choosing the Right Application
Not all isokinetic work serves the same purpose.
Lower-force, open-chain movements are better suited for isolated joint work and early-stage rehab. Higher-force, closed-chain movements are better aligned with traditional strength development and full-body movement patterns.
Regardless of the application, technical execution matters. Because forces are high, athletes will naturally look for compensations. Coaches should monitor posture, technique, and movement strategy closely.
Bringing It All Together
Isokinetic training simplifies intensity while amplifying intent. By controlling the velocity and measuring the force, coaches gain a reliable way to expose athletes to maximal effort without relying on any external load.
Used thoughtfully, isokinetics complement traditional strength training, enhance rehab strategies, and provide a repeatable framework for monitoring force production over time.
The key is not complexity, it’s clarity. Pick a velocity, coach intent, track force, and progress with purpose.
