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Timed Static Contraction (TSC)
A Timed Static Contraction (TSC) is a type of isometric exercise which involves contracting the target muscles against an immovable object for a specific amount of time, usually in stages with gradually increasing effort. Because the resistance is always exactly equal to the force you are applying, regardless of how weak or strong you are, the difficulty of a timed static contraction is never too high or low for you to perform it effectively.
What is Timed Static Contraction (TSC)?
A Timed Static Contraction is a type of Isometric Strength Training which involves contracting the target muscles against an immovable object for a specific amount of time.
When moving weights causes joint pain or becomes too much of a struggle to maintain proper form and breathing, the 90-second Timed Static Contraction workout is an excellent exercise form to swap to. This workout was developed by Ken Hutchins. He now considers timed static contraction to be safer and possibly more effective than dynamic strength training and has adopted timed static contraction as his main workout protocol.
Although this may sound like an easy workout, when properly performed it is incredibly intense and capable of producing a very deep level of muscular inroad (the momentary weakening of the muscle). As long as you put forth an appropriate amount of strength, preferably maximal, into an isometric exercise, it will very effectively strengthen the muscle as a whole.
Steve Maxwell uses TSC with his clients
Steve Maxwell, black belt senior. world and pan american jiu jitsu champion, the first person certified to teach Gracie Jiu Jitsu in the USA, and the first American to earn a black belt from Relson Gracie. And also our very own Niclas’ mentor and teacher.
Steve teaches how to work yourself from head-to-toe, using nothing more than a simple strap, belt, or towel. He says he love the portability, availability, and simplicity of the isometric protocols. His favorite is the Advanced Timed-Static Contraction (TSC) protocol.
Steve has been using TSC with some of his clients and athletes and shared the following, including his unique method of performing timed static contraction belt squats.
“I have placed a number of guys on the program with some of my own variations. All of my clients have had great success. I’ve had several people relate to me that they can hardly believe how strong they feel and would have never believed such a thing possible without weights. The hip belt squat for example. It’s amazing how you can feel the strength and power in the legs from that. Walking up stairs, running or sprinting, one can feel the increased strength in the legs…”
“I came up with a variation that involves wrapping ones martial arts belt around the waist and standing on the ends. It’s a very effect way to do the TSC squats with no equipment. It’s particularly good for travel.
I’ve had a lot of Jiujitsu guys and submission wrestlers, on the program, tell me that their training partners tell them that they feel like “beasts” on the mat from practicing the TSC and body weight exercises.”
TSC is just as intense as conventional strenght training, but far more comfortable since the strap does not dig into the thighs nearly as much as the chain on most dip belts. Also, a belt or nylon strap is much easier to take with you than a heavy platform and can be used for a variety of other timed static contraction exercises.
10 health benefits of strength training for women
Strength training is often thought of as a men’s fitness regimen, but the benefits are incredible for women, too!
1. Increases Bone Density – Bone density declines as women age, especially following menopause. Weight-bearing exercise puts stress on the bones — not too much stress, but enough to cause the bone to strengthen. This can prevent osteoporosis, which affects 10 million Americans. Women are particularly prone to osteoporosis as they age, so it’s even more important for aging women.
2. Increases Muscle Mass – Muscle is essential to human movement, so maintaining muscle mass as you age can help prevent injury, improve range of motion and aid in daily functions like walking up the stairs. While some women fear that strength training will make them look “manly,” it won’t actually cause you to bulk up. It will simply increase muscle mass and improve body composition.
3. Helps With Weight Loss – Contrary to common belief, strength training can help with weight loss. Like cardio, strength training burns calories, which can help you achieve a caloric deficit. Strength training also increases excess post-oxygen consumption (EPOC), which occurs when the body continues to burn excess calories for hours after exercise.
4. Better Quality Of Sleep – Recent studies have shown those who participate in resistance training experience better, uninterrupted sleep. Improved sleep can help keep your overall wellness in alignment, especially as you age.
5. Increases Energy – Exercise causes the body to release endorphins, which boost mood and energy. However, long bouts of cardiovascular exercise can deplete the body’s energy stores. Strength training, on the other hand, can be completed in 30 to 60 minutes, leaving you with more energy to power through the day.
6. Better Functional Strength – Women need strength to get through the day. Whether it’s a long day at the office, carrying toddlers around, cutting the grass, or all of the above, you need functional strength to accomplish everything that needs to get done in a day. Resistance training improves strength in key areas like the core, legs, lower back and upper body.
7. Improves Heart Health – According to the Mayo Clinic, heart disease is the leading cause of death for women. Exercising regularly can reduce the risk of heart disease in women. Mayo Clinic recommends doing strength training exercises at least two days per week to improve heart health.
8. Improves cognition and prevent brain atrophy – A randomized controlled trial of older women suggest that resistance training may have a long-term impact on both cognition and white matter volume. Another studie found that memory is also impacted in a positive way by resistance training.
9. Lowers Stress Levels – Cardio exercise has been a well-known source of stress relief for decades. However, research shows resistance training can also help with stress reduction. According to the American Psychological Association, women are more likely to report physical symptoms of stress than men, such as headaches and upset stomach. Stress reduction can not only improve your mental state, but also your overall physical wellness.
10. Boosts Confidence – It’s no secret the media has a lot of opinions on what the female body should look like. While many cardio fitness regimens focus on aesthetic goals, strength training focuses on functional goals, such as increasing weight or speed. This shift in focus has been linked to improved body image in women — plus the aesthetic changes tend to happen anyway, even if they aren’t the main goal.
Strength training at the studio
Come and join us at the studio were we have a Timed Static Contraction group class using special straps. This training is truely for everybody as you apply pressure or pull as hard as you can. An athlete and a person who is let’s say recovering from injury may apply very different strength but both will benefit according to their own ability. Embrace the simplicity, feel the power, and embark on a journey towards a stronger, longer life.
Dive into a safe and effective training journey where the only tool you need is a strap and the incredible power of your own body weight.
Visit the current schedule page and scroll down to Strength Training (Group Class) to join a class.