Means & Methods of Developing Eccentric Strength for Sport
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MEANS & METHODS OF ECCENTRIC TRAINING Mike Young, PhD @mikeyoung
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Transcript of 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
