this is a very interesting area of training as both my training partner and myself have been working a lot with eccentric hamstring and squat exercises. we have been squatting and then finishing off with an eccentric single leg squat and russian hamstrings. to do the eccentric single leg squats, we have been using a hammer machine in the gym. it allows us to catch at the bottom so there is no chance of failure (or crushing yourself upon failure). we now can work the eccentric phase all the way into almost a full squat position on a single leg. we generally take the weight up with both legs and then take it down with one. i have been loading it up fairly heavy and consistantly in the gym and have felt great gains in strength immediately. my hamstrings and gluts just feel so unbelievably strong since putting these in my program. i have suffered every season with chronic hamstring problems and obviously they have been very weak eccentricly. since then, i have been able to train as hard/fast as i like and my hamstrings have held up fine!
We have just been doing 3×4 on each leg. Also lowering it when we get heavier. Is there a particular way in which we should be structuring this? Generally we squat and reverse leg press and then do our eccentrics. What way of structuring them is best??
This is the machine we use:
https://fitnessplus.com/Equipment/Selectorized/HammerMTSVSquat.jpg
https://www.houstontexans.com/news_images/fitness/Hammer-V-squat.jpg
