Eccentric training is a type of exercise that involves emphasizing the lengthening or stretching of a muscle, rather than the contracting or shortening phase. It helps to build strength, improve muscle balance, and prevent injuries.
Full definition
In any event, most long - term training studies have addressed the impact
of eccentric training on the angle of peak torque or muscle strain injury risk in the hamstrings muscle group.
Therefore,
eccentric training for the hamstrings is strongly recommended for the rehabilitation of injured athletes.
This superior ability to absorb energy is probably
why eccentric training then leads to a reduction in the risk of getting a muscle strain injury.
Normal strength training involves both lowering and lifting a weight, while
eccentric training involves just performing the lowering phase.
So eccentric training could produce greater high - velocity strength gains, as well as superior gains in full range of motion strength.
This section provides a summary of the long - term studies performed
using eccentric training exercises for the hamstrings, either for injury prevention or for injury rehabilitation.
So here's the good news: if you're dieting you probably will lose muscle and strength, but
eccentric training helps preserve your gains.
So if strength (even eccentric strength) is not a perfectly reliable risk factor, but
eccentric training reduces the risk of incurring a muscle strain injury, what it going on?
This increased ability to absorb energy may be
why eccentric training is so effective for reducing muscle strains.
Overall, there is a strong indication that
eccentric training for the hamstrings is beneficial for reducing the risk of novel hamstring strain injury.
And just as you must achieve a high level of accomplishment to be labeled eccentric, you must also achieve a high level of base strength to
use eccentric training.
Sylvain Bouchard, a speed skater I coached who set two World records, did as much as 50 % of his workload
with eccentric training to improve his starting speed.
Most of the research into the effects of
eccentric training on muscle architecture have focused on the changes in muscle fascicle length.
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.
On the other hand, increasing muscle fascicle length
through eccentric training seems to be a disadvantage for changes in rate of force development (RFD), probably because it causes a decrease in muscle stiffness (Kay et al. 2016).
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).
Although Jones helped popularize
eccentric training in this country, as in the case of the variable resistance cam, he did not invent it.
To help offset the increased cortisol levels from the new stress imposed
by eccentric training, I recommend Vitamin C (5,000 mg per day), GKGtm, and aspirin [some experts recommend a regular adult dosage 2 tablets].
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.
Since there are loads that can be used
during eccentric training that can not be employed during concentric training, this could therefore be a mechanism by which eccentric - specific strength gains occur.
The optimal way to introduce
exclusive eccentric training into a program has not yet been established, but the research shows this training technique can safely be introduced to a variety of populations including young and old, male and female, etc., to significantly improve muscle strength6.
One of the methods these athletes use to achieve such hypertrophy is the combination of lifting maximal loads (1 - 5 RM) and
fast eccentric training (plyometrics).
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).
M. Roig at the University of British Columbia found that «
Eccentric training performed at high intensities was shown to be more effective in promoting increases in muscle.»
In the sporting world,
slow eccentric training associates at times with a diminution in the rate of force development.
Finnish and Norwegian sport scientists have demonstrated that
eccentric training stimuli can be used periodically to improve or maintain the neuromuscular system's ability to generate fast force production.
Eccentric training differs from accentuated eccentric (also called eccentric overload) training, which involves working hard in both concentric and eccentric phases, but with an even greater load in the eccentric phase.
Kidgell et al. (2015) suggested that this occurs because of greater reductions in corticospinal inhibition
following eccentric training, compared to after concentric training.
There are many features of the musculoskeletal system that change differently after
eccentric training compared to after concentric training:
Since eccentric training involves far less fatigue for the same or greater force levels, this could reduce the stimulus for increasing type IIX muscle fiber proportion, while maintaining the stimulus for overall hypertrophy at the same level.
And long - term training studies show that the amount of certain types of collagen within a muscle can increase as a result of exercise and strength training,
including eccentric training (Kjaer, 2004; Willems et al. 2010; Wisdom et al. 2015; Jakobsen et al. 2016), although others have not (Roman et al. 1993).
I'm not going to suggest
pure eccentric training in this discussion (it's effective, but often impractical) nor am I a fan of the «Time Under Tension» (TUT) method where even the concentric aspect is performed slowly.
Eccentric training allows athletes to increase their eccentric strength (and therefore their ability to absorb force) more than their concentric strength (and therefore their ability to produce force).
This important study also addressed a long -
term eccentric training program for the quadriceps, as rectus femoris muscle strains are also a common injury, especially in soccer players.