Not exact matches
Trainers lower the bar
for female athletes resulting in bad
eccentric strength, which in turn makes them bad decelerators and greatly increases potential
for an ACL injury.
Medicine ball wall throws: «This exercise provides a cardio workout while also improving arm
strength on the concentric and
eccentric muscle phases
for maximum toning result,» Save says.
Negative pull - ups are a popular progression exercise that involves performing only the
eccentric (lowering) portion of the movement, used
for developing the
strength needed
for the full pull - up.
A recent study concluded that men who took around 4.000 milligrams of taurine
for two weeks before performing
eccentric elbow flexor exercises experienced less fatigue and a greater increase in muscle
strength and endurance.
By combining heavy,
eccentric loads (up to 4 times an athlete's body weight) with explosive, violent concentric efforts, overspeed
eccentric training provides the unique opportunity
for elite level throwers to increase explosive
strength without placing an excessive amount of stress on the lower extremities.
Overspeed
eccentric training is, therefore, nothing but an upgrade of one of the most sophisticated examples of heavy
strength training
for sport.
Having experimented with nearly every training modality possible over the last 13 years, I've found few if any techniques more effective
for strength and hypertrophy than
eccentric isometrics.
Strength coaches recommend using anywhere from 100 % to 175 % of maximum
for optimal loading in
eccentric work.
An emphasis on increasing muscle fascicle length rather than pennation angle may therefore be beneficial
for both
eccentric and concentric
strength, in comparison with concentric training.
Ultimately, what we can say is that since changes in tendon stiffness do not seem to differ between concentric and
eccentric training, that changes in tendon stiffness are probably not responsible
for the specificity of
strength gains after
eccentric training.
In addition, the increases in EMG amplitudes after
eccentric training seem to be greater when tested in
eccentric strength tests, which is a promising sign
for explaining
eccentric - specific
strength (Hortobágyi et al. 1996).
So although there might be small differences in regional hypertrophy between concentric and
eccentric training (because of the differences in the muscle architecture adaptations), it is still unclear whether this phenomenon is responsible
for the specificity of
strength gains after
eccentric training.
Thus, we are more efficient when using the
eccentric phase, even when accounting
for the greater
strength.
Thanks
for the great exercise, Jane» These build
eccentric hip and leg
strength.
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.
For example,
eccentric - only training increases our
strength much more in the
eccentric phase, than in the concentric phase.
Since
strength is specific, then:
strength training
for the hip extensors and knee extensors with
eccentric - only muscle actions or accentuated
eccentric loading should lead to superior gains in COD ability compared to conventional
strength training.
Pure Barre uses body weight and light 2 - 5 pound weights
for isotonic * (
eccentric and concentric) movements, decreasing the impact on your joints and maximizing
strength gain.
Since this is about primal - what is the primal justification
for having more
strength in
eccentric phase of muscle contraction?
We conclude that
eccentric fast training is the most effective
for muscle hypertrophy and
strength gain.
Watkins, P.H (2010) Augmented
Eccentric Loading: Theoretical and Practical Applications
for the
Strength and Conditioning Professional.
During
eccentric exercises,
strength moves are generally performed in a pattern of one - to two - seconds
for the lifting portion and three - to five - seconds
for the lowering, or negative, portion.»
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 is very effective for increasing eccentric strength, for increasing muscle fascicle length, and also for increasing the ability of muscles to absorb energy while len
Eccentric training is very effective
for increasing
eccentric strength, for increasing muscle fascicle length, and also for increasing the ability of muscles to absorb energy while len
eccentric strength,
for increasing muscle fascicle length, and also
for increasing the ability of muscles to absorb energy while lengthening.
Eccentric training is a very popular training tool
for athletes, because it is very effective
for producing large gains in maximum
strength, increasing muscle fascicle lengths, and reducing the risk of muscle strain injury.
Since several studies have found that
eccentric strength of the hamstrings is a risk factor
for hamstring strain injury,
eccentric hamstring training may be useful
for addressing this problem.
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.
So
eccentric training is helpful
for preventing muscle strains, but this may be partly because of various specific changes that happen after
eccentric training, including specific gains in
eccentric strength (relative to isometric or concentric
strength) and not just because of overall
strength gains.
The study findings were consistent with previous research, confirming that
eccentric training was superior to concentric training
for strength increases.
All of this means that when you challenge your body to do more WORK —
for instance, by going very slowly on the
eccentric portion of the movement — you get more of your important type 2 (fast twitch) muscle fibers involved... which means you become more metabolically active to burn fat... AND build greater
strength.
Which mechanism causes an increase in
eccentric - specific
strength is important
for us to understand, because some mechanisms may enable a
strength quality to transfer to an athletic movement more easily than others.
Neel keenly observed the
strengths, weakness and foibles of the people she encountered, and had an eye
for the extraordinary in the ordinary, the whimsical and the
eccentric, the cruel and the kind.