means & methods of developing eccentric strength for sport

MEANS & METHODS OF

ECCENTRIC TRAINING

Mike Young, PhD @mikeyoung

1. What is “Eccentric” & why is itimportant

2. Role of Eccentric Capacity

3. Shortcomings of Traditional Methods

4. Basic Considerations

5. Means of Eccentric Training

6. Methods of Eccentric Training

WHAT IS ECCENTRIC WHY IS IT IMPORTANT?

WHAT IS IT?

WHY IS IT IMPORTANT?

INJURY PREVENTION

INJURY PREVENTION

INJURY PREVENTION

INJURY PREVENTION

PERFORMANCE ENHANCEMENT

MORE SIZE

ECCENTRIC TRAINING

➤Eccentric > standard resistance forhypertrophy➤6% vs. 3% improvements

MORE STRENGTH

ECCENTRIC TRAINING

➤ Eccentric training improves concentric strength & high speed

performance as a result of increases in fiber and cross-sectional area

➤ Neural factors also play a huge role

MORE POWER

ECCENTRIC TRAINING

➤Greater strength increases were

observed as a result of the

eccentric training modalities

➤Eccentric training + “overspeed”

more effective than traditional

resistance training for peak power

in CM jump

➤Eccentric training alone not

beneficial for maximal running

speed

ECCENTRIC TRAINING

➤Greater strength increases were

observed as a result of the

eccentric training modalities

➤Eccentric training + “overspeed”

more effective than traditional

resistance training for peak power

in CM jump

➤Eccentric training alone not

beneficial for maximal running

speed

➤Do ‘overspeed’ in addition to

eccentric emphasis

MORE EFFICIENT

FORCE PRODUCTION DURING MUSCLE LENGTHENING IS DRIVEN ONLY PARTLY BY CHEMICAL ENERGY BEING CONVERTED INTO KINETIC ENERGY INSIDE THE SARCOMERES. IT IS ALSO PARTLY SUPPORTED BY THE PASSIVE ELEMENTS, WHICH REQUIRE LITTLE OR NO CHEMICAL ENERGY IN ORDER TO FUNCTION

Herzog, 2014

MORE ENDURANCE

JUMP HIGHER SPRINT FASTER

ROLE OF ECCENTRIC CAPACITY

Eccentrics do this

➤ Joint stability ➤ Power transfer ➤ Movement efficiency ➤ Deceleration

An athlete’s capacity to [resist]

yielding is a key determinant to

athletic success in general & speed

& explosiveness in particular

Benefits of Eccentric Strength

Low metabolic cost

High capacity to generate intramuscular tension

High solicitation of Type II fibers

Helps protect musculoskeletal system

Changes stress-strain curve

SHORTCOMINGS OF TRADITIONAL METHODS

BENEFITS OF TRADITIONAL METHODOLOGY

➤ Simple & easy

➤ No special equipment

➤ Familiar

➤ Load as a correlate for intensity works great at near-maximal loads

➤ Excellent for developing maximal concentric strength

➤ Load on the bar is being used as a correlate for force output

➤ Constrained by concentric emphasis

Drawbacks of Traditional Methodology

DRAWBACKS OF TRADITIONAL METHODOLOGY

➤ Explosive efforts are often mistakenly assumed to provide an eccentric overload

➤ Explosive actions do not necessarily mean eccentric qualities are optimally trained

➤ Many ‘plyometric’ exercises actually FOCUS on concentric actions

ECCENTRIC TRAINING?

BASIC CONSIDERATIONS

HYPERTROPHY?

BUT WHAT ABOUT DOMS?

When an athlete experiences a novel or excessive eccentric training load it kick starts an

inflammatory response

The Athlete Experiences: Delayed Onset Muscle Soreness

Stiffness

Decrease in Strength

Increase Passive Tone

Presence of Blood Markers (CK, LHD)

ECCENTRIC TRAINING IS THE BEST INOCULATION

FROM DOMS

Negative Velocity

Forc

eIsom

etric

Positive

Eccentrically,

Heavy Weight =

More Force &

Faster Speed

Eccentrical

ly,

Lighter Weight

= Less Force

&

Slower Speed

Concentrical

ly,

Heavier Weight

= More Force &

Slower Speed

Concentrically, Lighter Weight = Less Force & Faster Speed

Negative Velocity

Forc

e

Isometric

Eccentrically,

Heavy Weight =

More Force &

Faster Speed

Eccentrical

ly,

Lighter Weight

= Less Force

&

Slower Speed

Concentrical

ly,

Heavier Weight

= More Force &

Slower Speed

To safely & efficiently

develop eccentric force

generating capacity we

need to train submaximal

isometric, maximal

isometric, slow

submaximal eccentric and

fast maximal eccentric

contraction types

TRULY MAXIMAL FAST ECCENTRIC CONTRACTIONS MAY ACTUALLY BE A FAILED ISOMETRIC CONTRACTION.

ISOMETRIC TRAINING

SUBMAXIMAL ISOMETRIC & QUASI-ISOMETRIC

PAUSED SQUAT

QUASI-ISOMETRIC HIP EXTENSION

MAXIMAL ISOMETRIC

MAXIMAL ISOMETRIC PIN HOLD

MAXIMAL ISOMETRIC SINGLE LEG PIN HOLD

ECCENTRIC TRAINING

MEANS OF ECCENTRIC TRAINING

Flywheel Training

FLYWHEEL & PERFORMANCE

➤Flywheel > standardresistance for eccentricactivation

➤6% vs. 3% improvements

FLYWHEEL & PERFORMANCE

➤ Traditional training is effective for power and acceleration➤ Use traditional AND flywheel training

ECCENTRIC TRAINING

ACCENTUATED ECCENTRIC TRAINING

ECCENTRIC TRAINING

SUB-MAX LOAD CONTROLLED ECCENTRIC DESCENT

SLOW ECCENTRIC SQUAT

FLYWHEEL RDL

ACCENTUATED ECCENTRIC TRAINING

ECCENTRIC >100% CONCENTRIC

“a short period of resistance training performed with eccentric fast-velocity isokinetic muscle contractions is able

to enhance relative and absolute RFD”

WHO SHOULD USE ADVANCED ECCENTRIC TRAINING?➤ DO YOU WANT TO IMPROVE

MUSCLE SIZE? ➤ DO YOU NEED MORE MAX

STRENGTH? ➤ DO YOU NEED TO REDUCE

INJURY RISK? ➤ DO YOU WANT TO WANT TO

IMPROVE ABSORBUTION OF KINETIC ENERGY?

➤ DO YOU WANT TO IMPROVE CHANGE OF DIRECTION?

ACCENTUATED ECCENTRIC OVERLOAD110-120% CONCENTRIC MAXIMAL LOAD.

SUPRAMAXIMAL ECCENTRIC FLYWHEEL SQUAT

SHOCK LOADING

Shock loading requires the rapid deceleration of load and can be performed with specific plyometrics or in resistance training

METHODS OF ECCENTRIC TRAINING

The Importance of Order

FREQUENCY

PARTIAL RANGE

STRONG-WEAK

2 UP-1 DOWN

PARTNER ASSISTED

PARTNER ASSISTED ECCENTRIC OVERLOAD

Concentric Loading Maximum concentric strength

Submaximal Isometric

Volitional pauses and quasi-isometric contractions

EccentricControlled speed at loads <100% of concentric

maximum

Maximal Isometric Maximal contraction against immovable object for 4-6 seconds

Accentuated Eccentric

High speed eccentric at loads <100% of concentric maximum

Shock Loading

High speed and high load contraction with rapid deceleration

Take Home PointsA. The importance of eccentric force

generating capacity can not be overstated

B. Traditional strength methods aren’t sufficient

C. Use the appropriate means & methods for

your objective

D. Max Strength —> Sub Max Iso —> Sub Max Ecc

—> Max Iso —> Max Ecc —> Shock Loading

THANKS.

Mike Young @mikeyoung ATHLETICLAB.COM PROFORMANCE.PRO FITFORFUTBOL.COM ELITETRACK.COM