I wondered about people's views on eccentric emphasised training?
A Facinating Look At Eccentrics
This is an interesting perspecctive on Eccentric as a means of increasing Maxiumum Strength, Hyperterophy, Power and Speed
Before jumping into it, let's examine...
Tri-Phasic Movements
Most movement are Tri-Phasic, composed of three parts...
1) Eccentric Movement
This is peformed in lowering the weight, the downward movement.
2) Isomtric Action
In a movement the Isometric Action is when the weight is stopped, momentarily paused prior to moving it back up.
3) Concentric Contration
This is the upward movement of the weight/resistance in a movement.
One of the keys to increasing Maximum Strength, Power and Speed is when each of these Strengths is optimally developed.
In other word, each of these Strength affect the other.
One of the most knowledgeable regarding the increasing each Tri-Phasic Strength is...
Carl Dietz
Dietz breaks each of the Tri-Phasic Strengths into Training Blocks.
I don't have a huge amount of experience of primarily using eccentrics and was just curious to the experiences of others.
Eccentric Training Knowledge
You're not alone. Many individuals have a limited knowledge of Eccentric Training.
With that in mind, let's examine some of the research on it an dispel some of the misinformation that continues to be perpetuated.
Fast Eccentric Bar Speed for Strength/Hypertrophy
1) Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men
https://www.physiology.org/doi/pdf/10.1152/japplphysiol.01027.2004
..
higher velocity (3.66 rad/s) isokinetic lengthening contractions are associated with
greater muscular hypertrophy than slower (0.35 rad/s)
velocity lengthening contractions.
Summary
a) Fast Eccentric
This means lower the bar in approximately 1-2 seconds.
Performing a Faster Eccentric magnifies the weight that is on the bar; Force = Mass X Accelration.
Thus, doing so increases workload on the muscles.
Also, the Fast Eccentric predomonately work the "Super Fast" Type IIb/x and Fast Type IIa Muscle Fiber; the Muscle Fiber responsible for Maximum Strength, Power and Speed.
b) Slow Eccentric
Performing a Slow Eccentric decreases the Eccentric Force comparative to a Fast Eccentric which magnifies the loading.
Also. performing a Slow Eccentric primarily place more of the workload on the Slow Type I Endurance Fiber rather then on the Fast Twich Strength Muscle Fiber; this is noted below.
2)
Fiber type-specific changes after eccentric training | Chris Beardsley on Patreon
...when
slow eccentric phases are used during normal strength training, this causes
increased type I muscle fiber size, ...
Research shows the
slow negatives do not elicit the most effective response.
3) Slow eccentrics for growth? - Dan Ogborn
a) "..
.greater following high rather than slow velocity
eccentric actions (29)."
b) "...as far as
strength was concerned,
fast eccentric actions were superior."
c) "...
growth of type IIa and IIx fibres was
greater with fast eccentric actions."
4) Explosive Lifting for Muscle Growth
Robbie J.Durand
" At the end of the study, the
group that trained with fast eccentric contractions had the
greatest increase in muscle hypertrophy. Muscle hypertrophy of the
type IIB fibers (i.e. type IIB fibers are fast twitch fibers)
increased from 6% to 13% in subjects. The slow group did not experience any gain in muscle mass." Source: European Journal of Applied Physiology
5) Negatives: You're Doing Them Wrong
https://www.t-nation.com/training/ne...ing-them-wrong
a) ...
"going slower will not improve the stimulatory affect of the eccentric. ...
it won't recruit and stimulate more fast-twitch fibers."
b) "The
Essential Points:
Focus on heavy and controlled,
not on moderate weights lowered slowly."
Ballistic Eccentric Training
Let's break this unique method down.
Ballistic meaning a body or object goes airborne.
Eccentic, as we know, is the lengthening of the muscle in a movement; the downward motion.
Example
Gymnast are great examles.
In performing many movement, their dismount invoves Sticking The Landing.
An exercise eample would be dropping off, let's say, a 36 Plyometeric and Sticking The Landing.
High Jumpers
This research demonstrated that Ballistic Depth Landing were the most effective at developing the Eccentric Strength (Law of Speficity) for Jumpers. Research found the best High Jumper and had greater Ballistic Eccentric Strength.
Ballistic Eccentric Strength allowed the High Jumper to transiton from the run up to the bar, stopping the horizontal movement (running) and then transfer that energy and momentum into going vertical over the bar.
Jay Schroeder's Altitude Drop Training
Shroeder's one of the most innovate Strength Coaches in the game.
Schroder employs Altitude Drop (Depth Landing) into training his athetes.
As per Schroeder,
"You have to be able to absorb force before you an repel it".
Car Brakes and Agility
Think of Eccentric Strength as Car Brakes. Car Brakes enable you to slow down and change direction; this is Agility.
Agility (the ability to change direction quickly) in sports is vital.
One of the greatest example of this is...
Cooper Kupp
Kupp was awarded Most Valuable Player Award at the 2021 Superbowl.
Kupp has slow 40 at NFL Combine
(STATS) - The skill set of former Eastern Washington wide receiver Cooper Kupp impresses in many ways, but he had two pedestrian times in the 40-yard dash at
www.si.com
Kupp has one of the slowest 40 yard dash times in the NFL.
The irony is that Kupp's ablity, as a receiver, to get open and make catches.
It had to do with...
Kupp's Agility
Kupp s agility allowed him to stop (Eccentric Strength) and change direction; get one or maybe two step ahead of his defender
Schroeders Altitude Drop Training
Below are two of Schroder's Altigude Drop Training Movements.
On a personal note, I emply both.
Advanced Altitude Drops
Bench Press Altitue Drop (50 scond mark)
Eccentric Training Recommendations
Based on my reseaerch and personal experince...
1) Heavy Eccentrics
a) Reseaserch shows that working up to around 120% of your 1 Repetition Concentric Max is optimal.
b) Start off an Eccentric Program with something that is around 60-80% of you Concentric Max.
As we know, Eccentric are the predominatel cause of DOMS, Delayed Onset of Muscle Soreness.
Thus, by slowly introducing Eccentrics into your program, there is less soreness and more progress.
This has to do with "The Repeated Bout Effect"; it allows your body to become acclimated; similar to taking a vaccine with a small dose of a virus. Your body respond to it and becoming stronger and more immune.
2) Ballistic Eccentrics (Depth Drops/Altitude Drops)
For someone interested in trying this, here are some recommendations.
a) Lower Body
Start low. In performing lower body Altitude Drops/Depth Landing using a low box. You can progressively increase the loading by dropping of the box while holding dumbbells
2) Bench Press Altititue Drops
Start low. Start with an Olympic Bar. You an progressively increase the load by incrementally adding a 2. 5 to the bar.
Force = Mass X Accelertion
Progressively increasing the loading of an Altitude Drop/Depth Landing needs be with small increments. That due to the magnifiction of the Impact Force.
As an example, walking produces Impact Force that is 1.5 of your body weight; running producing an Impact Force that is between 3 - 6 tome you body weight.
Also, as someone once said regarding Impact Force,
..."Jumping out of a 5 story building won't kill you. It the sudden stop that you need to worry about".