Last Updated on 5 December 2020 by Ray Plumlee
Henry Wittenberg was born on September 18, 1918. He was an exceptional American wrestler and Olympic winner in freestyle wrestling. Henry was the first American wrestler to win two Olympic medals after 1908. He wrestled 300 matches without defeat during his career. At the Yeshiva University and City College of New York, he taught wrestling for about thirteen years. He was inaugurated into the National Wrestling Hall of Fame in 1977.
Today, I read online about Isometrics by Henry Wittenberg. In 1948, he was an Olympic champion and later an instructor and coach. I think the book was written in the early 1960’s. The book demonstrates many 15 minute workouts like isotonic exercises, warm-up, and Isometrics. I believed that if people stick with these workouts, they could get the better overall shape.
This is a great book to check body weight, and it is recommended for the Isometric enthusiast. Henry was a famous wrestler, and these exercises feel great. The routine activities only require a rope, a door, and a broomstick to work you to your fitness level.
I was so happy to come across Henry Wittenberg’s book. Back then, a friend in the office introduced this quirky little book to me. He has been taking part in these exercises for many years, and he remains healthy and fit. If you need exercise and strength in your life, the book will be the best choice for you. You can follow the graduated program and do the tasks daily. You will stay fit, and your stamina will be at its peak as well. The author started wrestling while he was at college. He became an Olympic winner. He won two Olympic honors in freestyle wrestling. One surprising thing Henry Wittenberg in his book was breathing out during the Isometric contraction. I am thankful that this book was created.
I highly recommend this book because the copies left in circulation are not much. This book is the best exercise handbook in the world. The techniques in the book can be used with or without any equipment or with or without any particular place to instruct and with zero cost. Old or young people can employ the techniques in the book. Also, any part of the body can be strengthened when you apply the techniques. Henry Wittenberg was the master of these techniques. And he did not only use it but proved it as an undefeated wrestling winner and Olympian. It might be an old book, but its content is useful for anyone that wants its efficacy.
I was so happy to have come across the book again after some many years. The book is still the greatest Isometrics book you can get out there, and I have read the book many times. The body weight exercises in the book help to add to my workouts. I remember when I was in High School; I was unable to lift those weight machines about 130 IBS. It was surprising that after 12 minutes a day, I saw my strength improved. My friends were amazed how I got the strength with lifting.
The contents of the Book: Henry Wittenberg was an intelligent man coupled with an Olympic Gold Medal Wrestler. The book is one of the best materials on a physical culture that I have come across. The book is divided into sections for Women’s, Men’s and Sport-Specific training with many templates illustrating workouts, warm-ups and the times of completion. The equipment required are 8′-9′ of stout rope and a 30″ piece of a broomstick (or dowel rod). Also, you can use a strong chair, door frame and 7’x7′ area of floor space (with perpendicular clearance) will be useful to finish the exercises.
More information about the exercises: For instance, the Men’s workout has a warm-up section (calisthenics and mobility/light stretching), which is followed by Isometrics sections (using the body for static contraction, the broomstick, the door frame and the rope). Then hold for 10 seconds respectively (use 4 seconds to build to max contraction, after hold max for 6 seconds) there must be 15 seconds rest period in between. An Isotonics section follows these. There are three suggested levels of workouts (namely Primary, Secondary and climax) in addition to many unseen gems for special sport training (for instance swimming, baseball, golf, and tennis). The workouts must be done within 12-15 minutes if you follow Wittenberg’s recommended cadence (longer at the max rep count of the Elite-level Isotonics). If you are unable to finish the routines, there is a piece of maintenance exercises that you can do in your office efficiently within a few minutes.
How to apply the workouts: You must find an opportunity to practice the primary and secondary level Isometrics work combined with the Elite-level Isotonics. This is a great workout that will end shaking during the Isometrics portion and entirely breaking a sweat at some point in the Isotonics part. There is also a “deadlift” Isometrics exercise; if you complete this program, you will find it more useful to throw in the special kettlebell swing or bridging movement in order to engage the posterior chain from many angles.
Final comments: Henry Wittenberg’s 1964 model book “Isometrics” will encourage the reader to build up to full body strength endurance, max strength, conditioning, and mobility. It is perfect for martial artists, gireviks, wrestlers, and physical culture enthusiasts that enjoy “model” workouts. Way back in the 60’s I made use of Charles Atlas’s “Dynamic Tension” program in addition to weight lifting. After following the discussions in this book, I put it best. “Everything goes full circle.”