Thursday, October 6, 2022

Eccentric Training Improves Strength and Force Development

“Eccentric (ECC) actions, when emphasized during resistance training, may elicit greater strength adaptation, muscular hypertrophy, acute increases in subsequent concentric (CON) force capabilities, and favorable acute inflammatory response compared with traditional ECC/CON actions and CON muscle actions alone,” according to research from the Journal of Strength and Conditioning Research. (Kelly, et.al.)

Multiple studies show that athletes can augment traditional, concentric training with eccentric training to increase force capabilities.

The eccentric phase of an exercise (also known as the negative phase) is usually when the weight is lowered in preparation for the next concentric (push) action. For example, an eccentric bench press would consist of lowering a barbell from a fully extended elbow position to the chest in a continuous, controlled manner for 3-4 seconds.

Try adding an eccentric set to your usual training. If you usually perform three sets of a particular exercise, make the last set an eccentric set.

Or, make one training day per week an eccentric training day. If you train three days per week, perform all exercises and sets eccentrically on your middle day.

For more advanced, proficient athletes (in the weight room), if you have access to a spotter or two, try overload eccentric training, using 100{75938b698c062a5f9d56a28bed7ead9ebf7938f0edec05c365aaf340748e7078} or more of your 1RM. (Note — a spotter is usually a good idea for many exercises, including weighted exercises done eccentrically, even with lighter loads)

This strategy is not only for weighted exercises. Eccentric training also works well with body-weight exercises, such as the squat, pushup, chinup, dip, etc.

When is comes to strength training — think negative, gain positive.

Get STRONGER, Get FASTER!

Steve Harehttp://www.ohiovarsity.com
Steve Hare is the Chagrin Valley Conference's Sports Information Director. He also created and publishes OhioVarsity.com, an online publication dedicated to providing hyperlocal coverage to area high school athletic programs. Hare began covering high school sports for the Lake County News Herald in 1997. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.

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