CHEAP HOMEMADE EXERCISE EQUIPMENT

Here are a lot of great ideas for how to make your own homemade isometric/isokinetic exercise equipment out of cheap materials - CHEAP HOMEMADE EXERCISE GEAR

ARTICLE ABOUT EXTREME ISOMETRICS

Here is a short article explaining the concept of using extreme isometrics to increase muscular endurance and core stability - http://www.livestrong.com/article/411660-what-is-an-extreme-iso-exercise/

GREAT ISOMETRIC EXERCISE FOR FOREARM AND WRIST STRENGTH

Here is a great isometric exercise that you can do for forearm and wrist strength. I like to call it the PENNY PINCHER. Grab a spring-loaded handgrip and squeeze the handles shut with a penny held between the handles. Hold for as long as possible until the penny falls to the floor. Time your hold and try to improve next session. Repeat with the other hand. That's it, simple but a great strengthener for the fingers, wrist, and forearms.

BALLISTIC ISOMETRIC (DYNAMIC EFFORT) METHOD

The ballistic isometric method refers to pushing against an immovable resistance for a very brief period of time (one or two seconds) while trying to reach peak force output as fast as possible (basically trying to go from zero force to max force in a couple of seconds). You can't use the yielding-isometric method here as it doesn’t suit the nature of the exercise — the nature being to produce maximum isometric tension is as little time as possible.
This type of exercise is especially good to develop starting-strength and is very useful for any athlete involved in a sport where explosive starts from a static position are involved, such as a sprinter.

DIFFERENT TYPES OF ISOMETRIC TRAINING

Here is a good short article describing different varieties of isometric training:

http://www.apec-s.com/ISOMETRIC%20TRAINING.pdf

AEROBIC ISOMETRICS

A unique way to tweak the use of traditional isometrics is through something called "aerobic isometrics". I first saw this term coined in Steve Justa's book "Rock Iron Steel". What aerobic isometrics involve is holding the isometric contraction for a period of between 1 to 5 minutes (usually 2 to 3 minutes) at approximately 30% of your maximum effort. This is most commonly done with traditional isometrics involving pushing or pulling against an immovable object, although it can also be performed by holding a free weight, resistance band, bodyweight exercise, or machine exercise at a stationary point for the duration of time. Justa gives an example of this from the legendary martial artist/philosopher Bruce Lee, in which Lee held an 80 pound weight in each arm at arms length in front of him for a period of 2 minutes! (Lee only weighed 150 lbs. at the time of this feat). Give these a try, the lactic acid burn will sneak up on you and really give you a jolt!

MY NEW YEAR'S ROUTINE

I am using the routine described in my post here dated 10/22/10, as my 2011 kickoff routine. This is the stretch-range weighted isometric routine involving the leg press, pull-up, and machine incline press. I will periodically post, probably once a month or once every 6 weeks, to update my progress :-)