I began performing depth landings and the eccentric squats today. I’m really excited about finally knowing what to do to correct this problem!
Man, my eccentric strength is really bad. I could only use 90% of 1RM when lowering for probably 3 or 4 seconds. I also lowered about 85% for 10-12 seconds and 64% for about 18 seconds. I’m not really sure how long I should be going for and whether I should work up to the 110-130% of 1RM you suggested as I’m doing now or just load it up and resist for as long as I can even if it’s 1 second or less.
My non-adjustable squat rack allows me to reach a point just above parallel before I hit it, but I’m not sure if this is deep enough. It seems like it would be since it’s more than my legs flex when I’m running/jumping.