Means & Methods of Developing Eccentric Strength for Sport
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These are the slides from Dr. Mike Young's lecture on the development of eccentric strength that was presented in Seoul, Korea.
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Means & Methods of Developing Eccentric Strength for Sport
- 1. MEANS & METHODS OF ECCENTRIC TRAINING Mike Young, PhD @mikeyoung
- 2. 1. What is “Eccentric” & why is it important 2. Role of Eccentric Capacity 3. Shortcomings of Traditional Methods 4. Basic Considerations 5. Means of Eccentric Training 6. Methods of Eccentric Training
- 3. WHAT IS ECCENTRIC WHY IS IT IMPORTANT?
- 4. WHAT IS IT?
- 13. MORE SIZE
- 14. ECCENTRIC TRAINING ➤Eccentric > standard resistance for hypertrophy ➤6% vs. 3% improvements
- 15. MORE STRENGTH
- 16. ECCENTRIC TRAINING ➤ Eccentric training improves concentric strength & high speed performance as a result of increases in fiber and cross-sectional area ➤ Neural factors also play a huge role
- 17. MORE POWER
- 18. ECCENTRIC TRAINING ➤Greater strength increases were observed as a result of the eccentric training modalities ➤Eccentric training + “overspeed” more effective than traditional resistance training for peak power in CM jump ➤Eccentric training alone not beneficial for maximal running speed
- 19. ECCENTRIC TRAINING ➤Greater strength increases were observed as a result of the eccentric training modalities ➤Eccentric training + “overspeed” more effective than traditional resistance training for peak power in CM jump ➤Eccentric training alone not beneficial for maximal running speed ➤Do ‘overspeed’ in addition to eccentric emphasis
- 20. MORE EFFICIENT
- 22. FORCE PRODUCTION DURING MUSCLE LENGTHENING IS DRIVEN ONLY PARTLY BY CHEMICAL ENERGY BEING CONVERTED INTO KINETIC ENERGY INSIDE THE SARCOMERES. IT IS ALSO PARTLY SUPPORTED BY THE PASSIVE ELEMENTS, WHICH REQUIRE LITTLE OR NO CHEMICAL ENERGY IN ORDER TO FUNCTION Herzog, 2014
- 23. MORE ENDURANCE
- 29. Eccentrics do this ➤ Joint stability ➤ Power transfer ➤ Movement efficiency ➤ Deceleration
- 30. An athlete’s capacity to [resist] yielding is a key determinant to athletic success in general & speed & explosiveness in particular
- 31. Benefits of Eccentric Strength Low metabolic cost High capacity to generate intramuscular tension High solicitation of Type II fibers Helps protect musculoskeletal system Changes stress-strain curve
- 33. BENEFITS OF TRADITIONAL METHODOLOGY ➤ Simple & easy ➤ No special equipment ➤ Familiar ➤ Load as a correlate for intensity works great at near- maximal loads ➤ Excellent for developing maximal concentric strength
- 34. ➤ Load on the bar is being used as a correlate for force output ➤ Constrained by concentric emphasis Drawbacks of Traditional Methodology
- 35. DRAWBACKS OF TRADITIONAL METHODOLOGY ➤ Explosive efforts are often mistakenly assumed to provide an eccentric overload ➤ Explosive actions do not necessarily mean eccentric qualities are optimally trained ➤ Many ‘plyometric’ exercises actually FOCUS on concentric actions
- 40. HYPERTROPHY?
- 42. When an athlete experiences a novel or excessive eccentric training load it kick starts an inflammatory response
- 44. The Athlete Experiences: Delayed Onset Muscle Soreness Stiffness Decrease in Strength Increase Passive Tone Presence of Blood Markers (CK, LHD)
- 45. ECCENTRIC TRAINING IS THE BEST INOCULATION FROM DOMS
- 46. Negative Velocity Force Isom etric Positive Eccentrically, Heavy Weight = More Force & Faster Speed Eccentrically, Lighter Weight = Less Force & Slower Speed Concentrically, Heavier Weight = More Force & Slower Speed Concentrically,Lighter Weight= Less Force &Faster Speed
- 47. Negative Velocity Force Isom e Eccentrically, Heavy Weight = More Force & Faster Speed Eccentrically, Lighter Weight = Less Force & Slower Speed To safely & efficiently develop eccentric force generating capacity we need to train submaximal isometric, maximal isometric, slow submaximal eccentric and fast maximal eccentric contraction types
- 48. TRULY MAXIMAL FAST ECCENTRIC CONTRACTIONS MAY ACTUALLY BE A FAILED ISOMETRIC CONTRACTION.
- 52. PAUSED SQUAT
- 55. MAXIMAL ISOMETRIC PIN HOLD
- 56. MAXIMAL ISOMETRIC SINGLE LEG PIN HOLD
- 60. FLYWHEEL & PERFORMANCE ➤Flywheel > standard resistance for eccentric activation ➤6% vs. 3% improvements
- 61. FLYWHEEL & PERFORMANCE ➤ Traditional training is effective for power and acceleration➤ Use traditional AND flywheel training
- 68. FLYWHEEL RDL
- 71. “a short period of resistance training performed with eccentric fast-velocity isokinetic muscle contractions is able to enhance relative and absolute RFD”
- 74. WHO SHOULD USE ADVANCED ECCENTRIC TRAINING? ➤ DO YOU WANT TO IMPROVE MUSCLE SIZE? ➤ DO YOU NEED MORE MAX STRENGTH? ➤ DO YOU NEED TO REDUCE INJURY RISK? ➤ DO YOU WANT TO WANT TO IMPROVE ABSORBUTION OF KINETIC ENERGY? ➤ DO YOU WANT TO IMPROVE CHANGE OF DIRECTION?
- 75. ACCENTUATED ECCENTRIC OVERLOAD 110-120% CONCENTRIC MAXIMAL LOAD.
- 77. SUPRAMAXIMAL ECCENTRIC FLYWHEEL SQUAT
- 78. SHOCK LOADING Shock loading requires the rapid deceleration of load and can be performed with specific plyometrics or in resistance training
- 89. The Importance of Order
- 90. FREQUENCY
- 91. PARTIAL RANGE
- 94. STRONG-WEAK
- 97. 2 UP-1 DOWN
- 100. PARTNER ASSISTED
- 101. PARTNER ASSISTED ECCENTRIC OVERLOAD
- 102. Concentric Loading Maximum concentric strength Submaximal Isometric Volitional pauses and quasi-isometric contractions Eccentric Controlled speed at loads <100% of concentric maximum Maximal Isometric Maximal contraction against immovable object for 4-6 seconds Accentuated Eccentric High speed eccentric at loads <100% of concentric maximum Shock Loading High speed and high load contraction with rapid deceleration
- 103. Take Home Points A. The importance of eccentric force generating capacity can not be overstated B. Traditional strength methods aren’t sufficient C. Use the appropriate means & methods for your objective D. Max Strength —> Sub Max Iso —> Sub Max Ecc —> Max Iso —> Max Ecc —> Shock Loading