Developing the Squeeze: Isometric Ramping for Chokes
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How often do you hear that someone is “mat strong”? Often this means that the person may not be able lift impressive weight but has a functional strength while grappling. While body mechanics and leverage help assist with “mat strength”, I believe this person will have a high ability to isometrically resist an opponent. .
Grappling is often a game of inches as two opponents battle for positions and specific areas of control. Isometric strength is the ability to maintain a resistance against an unyielding force. When it comes to grappling it is not necessarily that someone is strong isometrically, because this just means they are only strong at one specific range of motion (+/- 10 degrees) but they have the ability to isometrically ramp and recruit more motor units for their desired task when necessary.
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The ability to isometrically ramp is critical for developing efficient choking skills, this is something @eddiebravo10p calls “The squeeze”. How often do you see beginners get a choke and squeeze as hard as they can and burn out before getting the submission? .
A lesson I learned from my friend @jamesdriskill , Rickson Gracie black belt, when applying a choke you start with a 10% contraction, then bump up to 20%, then to 30% and so on. Usually by the time you are contracting/squeezing at 40% maximum they tap or are rendered unconscious. This is slowly ramping up activation of the motor units in your arms so that you can continuously apply pressure without exhausting your muscles.
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Isometric ramping is a skill many grapplers develop unconsciously over time, however if you feel you lack the control it is an important aspect to address. It is very demoralizing when you are in the perfect position to finish an opponent but lack the muscle control to finish because your arms burn out.