Isometric force output can be quantified with devices like the Dragon Door Isochain, but it may be more important to quantify the time of an exercise instead.
I recommend using the GymBoss interval timer or app since you can customize your own timers and workout.
Here are a few sample routines to get you started:
Strong & Fast
Hold: 5s
Rest: 10s
6 rounds
Endurance and muscle:
Hold: 15s
Rest: 10s
5 rounds
Pyramid isometrics:
Hold for 5, 8, 12, 15, 20, 25s
With rest periods for the same durations
1-2 rounds
Burn-out (muscle building)
Hold for 20s, 15s, 10s, 5s
Rest for 10s between each interval
3 rounds
My Overcoming Isometrics Book on Amazon: cutt.ly/SEVOeya
Worldfit Isotrainer: bit.ly/3mJfbvS
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