2. 1. What is “Eccentric” & why is it
important
2. Role of Eccentric Capacity
3. Shortcomings of Traditional Methods
4. Basic Considerations
5. Means of Eccentric Training
6. Methods of Eccentric Training
16. 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
18. 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
19. 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
22. 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
29. Eccentrics do this
➤ Joint stability
➤ Power transfer
➤ Movement efficiency
➤ Deceleration
30. An athlete’s capacity to [resist]
yielding is a key determinant to
athletic success in general & speed
& explosiveness in particular
31. 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
33. 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
34. ➤ Load on the bar is being used as a
correlate for force output
➤ Constrained by concentric emphasis
Drawbacks of Traditional Methodology
35. 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
47. Negative Velocity
Force
Isom
e
Eccentrically,
Heavy Weight =
More Force &
Faster Speed
Eccentrically,
Lighter Weight
= Less 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
71. “a short period of resistance training performed with
eccentric fast-velocity isokinetic muscle contractions is able
to enhance relative and absolute RFD”
72.
73.
74. 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?
102. Concentric Loading Maximum concentric strength
Submaximal
Isometric
Volitional pauses and quasi-isometric
contractions
Eccentric
Controlled 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
103. Take Home Points
A. 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