[quote author="ex400" date="1188503522"]
Mike, can you give an example of an eccentric lift?
We do a couple varieties of eccentric lifting (I'll use squatting to demonstrate the different varieties but it can be done with most other exercises):
*Supramaximal load high-speed eccentric squats: we take 105-130% of squat max and do a 'negative' resisting the load as hard as possible. Although the athlete is attempting to slow the descent of the bar, the movement is considered 'high speed' because the load is greater than the athlete could concentrically handle.
*Submaximal load slow-speed eccentric squats: we take 75-90% of squat max and perform the eccentric at a slower rate of speed than normal. Typically, we use anywhere from a 2-5 count eccentric phase.
*Drop-catch squats: take 40-70% of maximal load for squats, then FREE FALL (let the bar and your body just drop) as fast as possible to the desired squat depth (we normally go to about 90 degrees for these) and then stop the descent as fast as possible and stand up.
*Rhythmic squats: using 80-120% of maximal loads, do half or quarter squats as fast as possible. Emphasizing a very fast change of direction at the bottom position.
Hey Mike back in the 90's I had the chance to speak to Mike Woicik the Dallas Cowboys SC who is now with the New England Patriots, my question is I'm curious what you describe above as rhythmic squats are they the same as what Mike called speed squats?
Speed squats: Do sets of five squats at maximum speed (slightly above parallel) for time. When you can break five seconds for five reps, increase the weight – weights used are 30-40% of your one-rep max.