The mixed method of building strength was developed by combining the exercises of dynamic and isometric nature.
Isometric tension can be used both in concentric and eccentric muscle work.

Depending on the nature of muscle work, the execution of mixed method is possible in three variants:

An important parameter determining the effectiveness of this method is the time of applying tension. Depending on the type of exercise, and the weight used, the duration of tension ranges from 2 to 6 sec, and it is the shorter the more “isometric stops” we use.
Exercises performed using the mixed method are much more difficult than the movements executed in the traditional manner. After each isometric stop, the player is forced to overcome the inertia of suspended weight, which is not only difficult, but also prolongs the exercise. The use of isometric tension requires a skilful combination of different types of work in one movement and forces the involvement of a higher number of muscle motor fibres.
The longer than usual time, the need to maintain tension, and increase in the muscle strength involvement, liken this method to the essence of the abovementioned isokinetic exercises. These in turn, although difficult to perform in a normal gym, are considered one of the most effective ways to build muscle strength.
The advantages of mixed method include the possibility of using it to overcome difficulties associated with the existence of the so-called “weak links” in the movement chain. These are such spots in the structure of exercises, the smooth overcoming of which is difficult because of the existing disadvantageous lever arrangements, or because of the inability to exclude antagonists at the appropriate stage of movement. The golden mean to remedy these problems are “isometric blocks”, of which even several can be used, depending on the number of “critical points” present in the movement chain. After analysing the structure of movement, you can predict which parts will be the most difficult and use isometrics in them as if prophylactically. We can expect that when we switch on static tension, the muscle strength at corresponding critical points will increase, and the exercise causing problems so far will become feasible.
In addition to the abovementioned benefits from the use of “isometric stops”, it has also been found that they improve the efficiency of subsequent dynamic muscle work by 20%. These are significant increases considering that the mixed method of building strength should be used by advanced athletes.
Its use is possible after having checked the maximum potential in individual exercises, which in the case of advanced athletes does not necessarily mean having to execute an additional test training, since their records are usually well-known.
The workout with this training method begins with a weight of about 60% of MW and reaches 80 90% of MW, depending on the type of muscle work and the number of used isometric blocks.
In the case of eccentric movements, greater weights (up to 120% of MW) are applied.
Obviously the load must be significantly smaller (less than 90%) when we take into account in one exercise several blocks in both the positive and negative work.
In this method, the most common exercises used are: deep knee bends with a barbell, barbell pressing and lowering, lying bench press in various body positions, lying and sitting bench press, bending to exercise the abdominal muscles and back fly. Actually, each of the exercises used in the development of muscle strength can be performed in the mixed workout.

In view of the constant elements characterising this method of building strength, it can be described as follows:

1. load

- from moderate, through sub-maximum to over-maximum in eccentric (60-90-120%)
2. number of series

- 6-7 with the warm-up
3. number of repeats
- low, 1-3 in the dynamics
4. rest time
- long, even more than 180s.
5. pace
- slow and moderate (in the absence of blocks)

A simplified model of the mixed method may be presented as follows:



The use of this method results in strength gains taking place through improving the functioning of the neuromuscular mechanisms and the inclusion of more motor muscle fibres to complete a locomotor task. Its impact on building muscle mass is lower. Due to the high involvement of isometric exercises, it should be recommended to advanced athletes at all training periods.