Concentric strength training just as effective
as eccentric strength training When you're doing strength training, the eccentric and the concentric parts of your reps are equally important, according to a meta - study published by The Brad Schoenfeld.
Eccentric training is, therefore, a necessary component in the development of stronger, more powerful athletes
as eccentric strength provides enough structural integrity to store elastic energy during plyometric - like activities such as throwing, jumping and sprinting.
Not exact matches
A study in the Journal of Shoulder and Elbow Surgery found that six weeks of
eccentric exercise improved
strength and reduced pain and disability in people with chronic elbow tendonitis better than traditional treatments such
as icing, stretching and massage, while another study found that
eccentric strength training significantly reduced the symptoms of Achilles tendonitis and tendonopathy of the knee.
Eccentric load in some of the basic, compound
strength training exercises can range anywhere between 120 % and 140 %
as a combination of 1/3 of weight on the bar — on an average 45 % to 65 % of 1RM — and 2/3 of weight on each additional plate so that, upon release, an increasing amount of force can be applied against lighter weights.
In summary, it seems likely that the increases in muscle fascicle length that happen
as a result of
eccentric training lead to greater increases in high - velocity
strength, smaller increases in RFD, and greater increases in
strength at long muscle lengths (by a shift in the optimum angle).
This would then explain why
eccentric training tends to produce greater gains in
strength overall, because
eccentric training typically involves greater absolute loads (
as well
as more muscle damage).
Currently, it is unknown whether
eccentric training affects changes in antagonist co-activation differently from concentric training or standard
strength training, although there is evidence that it can cause reductions (Pensini et al. 2002),
as has been reported after some (mostly high - velocity) conventional
strength training programs.
As far as the brain is concerned, the concentric phase of movement is different from the eccentric and isometric phases of lifting, yet we all measure strength by how much an athlete could concentrically mov
As far
as the brain is concerned, the concentric phase of movement is different from the eccentric and isometric phases of lifting, yet we all measure strength by how much an athlete could concentrically mov
as the brain is concerned, the concentric phase of movement is different from the
eccentric and isometric phases of lifting, yet we all measure
strength by how much an athlete could concentrically move!
Muscle soreness is a bi-product of overloading the
eccentric or lengthening phase of a
strength training movement, especially
as it relates to the final 30 % of the movement.
Unlike sprinting, this
eccentric strength is likely necessary for the hip extensors and knee extensors,
as the COD maneuver usually involves combined hip flexion and knee flexion.
There should also be a heavy emphasis on the development of
eccentric strength as the research is fairly unequivocal here - if you lack
eccentric strength, you are far more likely to suffer from hamstring injuries.
Additionally,
eccentric training has been found to be more effective than concentric training for improving
eccentric hamstring
strength (Mjølsnes et al. 2004)
as well
as hamstring
strength overall (Kaminski et al. 1998).
Eccentric training produces specific gains in eccentric strength, which can be observed as an increase in the eccentric - to - concentric streng
Eccentric training produces specific gains in
eccentric strength, which can be observed as an increase in the eccentric - to - concentric streng
eccentric strength, which can be observed
as an increase in the
eccentric - to - concentric streng
eccentric - to - concentric
strength ratio.
Since low
eccentric strength has been identified
as a risk factor for adductor - related groin injuries (see review by Hrysomallis, 2009),
eccentric adduction
strength is often a particular focus of such programs.
This simple example of how
strength is specific may well be one of the key reasons why
eccentric strength is so effective for reducing muscle strain injury risk,
as it enables the muscles to absorb more kinetic energy than they can typically produce.
It is by nature, however, a trip to Tim Burton - land, where families learn to embrace the
eccentric and the weird
as part of their definition and gain
strength from their differences.
Instead of laughing at this very
eccentric person, we sympathize with him,
as he shows great
strength and courage, while also very vulnerable and shy underneath.