Instead, I'm referring to prolonging the duration of the eccentric portion of each rep. Rather than simply lowering the weight in the easiest way possible, use a 4 to 5
second eccentric phase on each rep.
Not exact matches
Amortization (isometric, pause)-- This is the transition from the
eccentric to concentric
phase of the jump and takes place within hundredths of a
second.
A standard tempo on a movement like a bench press might be as follows: 2 -0-1, which is 2
seconds down during the
eccentric phase when you're lowering the weight to your chest, no pause (when you change from
eccentric to concentric) and 1
second up when you lifting the bar upwards.
For example, you can try a 3 -1-1 tempo, which adds another
second to the
eccentric phase and a 1 -
second pause at the bottom.
In other words, first he performed three sets consisting of 12 reps, in which he took three
seconds to lower down the weight during the
eccentric phase.
When training with plyometrics (or any of the other power strategies you're about to discover), the delay between the stretching,
eccentric phase, and the shortening, concentric
phase needs to be very short — no longer than about a quarter of a
second.
With HIT you should be looking at taking 3
seconds to lift the weight (known as the concentric
phase — where the muscle contracts and shortens) pause for 1 sec at the end of the
phase (holding
phase) and then take 4
seconds to lower the weight (the
eccentric phase — lengthening of the muscle) and then pause for 1
second.
This would mean that every time the client lowers the weight into a squat, it needs to take them 3
seconds to get to the bottom of the lift (the
eccentric phase).
Muscle activation ramps up during a half -
second interval in the concentric
phase (top of the swing) and then transitions to almost complete relaxation during much of the
eccentric phase (coming down with the swing)(5).
The first eight - week
phase was the
eccentric training
phase on one arm, and the
second eight weeks was concentric on the opposite arm.