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.
Not exact matches
The concentric phase helps hold
strength, but the
eccentric phase extends the time
of the muscle under tension, which increases the micro tears
of the muscle and in turn makes the muscle grow bigger.
This can be prevented by training your hams with exercises that focus on building the most neglected part
of leg
strength —
eccentric strength — and there's no better way to do that than with
eccentric glute hamstring raises.
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.
Wide - spread gym wisdom tells us that focusing on the
eccentric portion
of the lift is everything when it comes to muscle hypertrophy while emphasizing the concentric phase can produce superior
strength gains.
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.
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.
The best way to increase functional
strength is by incorporating training with heavy weights on the
eccentric part
of the exercise.
A recent study published in Frontiers in Physiology found that accentuated
eccentric loading (AEL)-- which involves lowering a weight slowly during the lengthening
of the muscle, rather than letting it drop — might be more effective in avoiding a plateau then changing a program week to week.Scientists conducted a ten - week experiment involving three
strength - training groups, with the AEL programming noting an increase in force production, work capacity, muscle activation and resistance compared to the other methods.
And this is why
eccentric strength provides an accurate estimation
of absolute
strength.
The amount
of strength in your muscles have also been proven to increase tremendously, even when compared to concentric and
eccentric workout regimens.
The use
of heavy
eccentric strength training exercise together with more explosive, plyometric - like movements, therefore, seems to provide the ideal combination
of mechanical load and neuromuscular recruitment needed to improve the rate
of force development.
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.
Although necessary to improve
strength,
eccentric exercises per se have very limited applications in the training
of athletes.
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.
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 s
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 s
eccentric strength provides enough structural integrity to store elastic energy during plyometric - like activities such as throwing, jumping and sprinting.
Overspeed
eccentric training is, therefore, nothing but an upgrade
of one
of the most sophisticated examples
of heavy
strength training for sport.
This is not to say that I do not use other training methods but simply that none contribute more to the success
of my clients» improvements in
strength, power, and hypertrophy than
eccentric isometrics.
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.
Strength coaches recommend using anywhere from 100 % to 175 %
of maximum for optimal loading in
eccentric work.
The Effect
of Omega - 3 Fatty Acid Supplementation on the Inflammatory Response to
eccentric strength exercise.
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).
However, it might also explain the greater gains in
eccentric - specific
strength, because the larger number
of lateral attachments formed would increase the resistance
of the muscle to lengthening.
In addition, it is interesting to observe that after programs
of unilateral exercise,
eccentric training produces a greater cross-over
of strength gains from the trained limb to the untrained limb than concentric training (Hortobágyi et al. 1997; Seger et al. 1998; Nickols - Richardson et al. 2007; Kidgell et al. 2015).
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.
However, the effect
of changing pennation angle on
eccentric - specific
strength is less clear.
Eccentric training is
strength training using only the lowering phase
of an exercise.
However, the effect
of changing muscle fascicle length on
eccentric - specific
strength is less clear.
This means that the
strength gains after
eccentric training are greater when measured in an
eccentric test
of strength, compared to in a concentric test
of strength.
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.
Therefore, high - velocity
strength may be more relevant than rate
of force development in concentric contractions, compared to in isometric and
eccentric contractions.
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 move!
Some
of the methods I utilize with
strength training sessions include: drop - sets, pyramid training, slowed negatives /
eccentric training.
Other reasons have been given to me about shoulder stability,
eccentric strength, teaching relaxation etc. but frankly I think these are BS and just an effort by advocates
of the Olympic lifts to reinforce their argument.
The Advanced Human Performance followed up with the second part on
Eccentric Isometrics The Ultimate Way to
Strength Train — Part 2 — another detailed piece expanding on the benefits of this type of strength training and also providing examples of the practical appl
Strength Train — Part 2 — another detailed piece expanding on the benefits
of this type
of strength training and also providing examples of the practical appl
strength training and also providing examples
of the practical application.
The Nordic hamstring curl allows coaches to load the
ECCENTRIC portion
of the lift, which is key to increasing the tensile
strength and resistance to strain during explosive movements where the hips and quadriceps kick into full force mode.
Once you move past the basics
of squats and lunges, try a lunge rotation to work on
eccentric glute
strength and automatic pelvic floor firing.
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.
A review in the Journal
of Strength and Conditioning Research indicates that
eccentrics should generally take 2 — 4 seconds to perform.
Let me share some examples
of where this «
eccentric phase» is created with traditional
strength training exercises:
Eccentric - specific gains produced by neural mechanisms might not transfer well to COD ability, because
of differences between the
strength training exercise and the COD maneuver in terms
of both movement pattern, and contraction velocity.
Similarly, Spiteri et al. (2014b) found that
eccentric squat
strength was a better predictor
of COD ability than other
strength measures.
Although it is not well - known,
strength training produces adaptations in the endomysium or extracellular matrix
of the muscle fiber (Jakobsen et al. 2016), and it is possible that
eccentric training could lead to greater changes in the collagen content
of muscles than similar concentric contractions (Heinemeier et al. 2007; Holm et al. 2017), which could in turn alter the properties
of the passive elements that underpin
eccentric - specific
strength.
Since this is about primal - what is the primal justification for having more
strength in
eccentric phase
of muscle contraction?
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.»
Effects
of concentric and
eccentric training on muscle
strength, cross-sectional area, and neural activation.
Strength after bouts
of eccentric or concentric actions.
The effects
of eccentric versus concentric resistance training on muscle
strength and mass in healthy adults: a systematic review with meta - analysis.
Golden CL, Graves JE, Buchanan P, Dudly G.
Eccentric and Concentric
Strength After Repeated Bouts
of Intense Exercise.
So does that mean if you already have high
eccentric strength, you have a lower risk
of suffering from a muscle strain?