Isometric Hold - Must Read


 Yes, it sounds crazy to train for disc speed by gripping a disc and holding it in place, but the science of Motor Unit Recruitment is proven. 

What is Motor Unit Recruitment (MUR)? I won't go into great detail but it is important for you to understand the basic concept.

The brain is a recruiter when we need to apply force to things and MUR is the mechanism that your brain uses to call for help when force needs to be applied. Throwing a golf disc is one of those times when force is needed.

The human body has three fibers that can answer the call from the brain when force is needed to throw a golf disc. Type 2b is the fastest fiber.

  1. Type I fibers, "slow twitch fibers" (Slow) - 1st Call
  2. Type 2a fibers, "fast red fibers" (Medium) - 2nd Call
  3. Type 2b fibers, "fast white fibers" (Fast) - Last Call

When force is needed, the brain ALWAYS calls "slow twitch fibers" first, then only if additional force is needed the brain calls for "medium twitch fibers", then only if "slow twitch" & "medium twitch" fibers combined aren't enough force, the brain calls for "fast twitch" fibers.

Therefore, "fast twitch" fibers are only called in certain circumstances - like when you want to throw a golf disc. This is where everything should begin to make sense. 

Speed comes from Type 2b fibers, "fast white fibers" (Fast) and that is what we want to train to get faster.

Research has proven that an Isometric Hold is the best way to train/engage "fast twitch" fibers and this is the key in creating explosive quick acceleration.

This isn’t strength training it’s acceleration & speed training!!!


Hold Position # 1 for the Isometric Hold is with the disc in front of your chest.

Hold Position #2 is 8 inches forward of Position #1 (close to the release point).