I have some questions concerning eccentric lifting and how it would fit into the training regimen. I'm not very familiar with this type of lifting and am particularly interested with when it would be inserted into the training plan for jumpers. Is it done at all during the competitive season? How does it fit into a training plan where MWF are typically OLs and higher intensity squatting and pressing movements and the other days are circuit-style lifting sessions? Depending on the answer to the preceding question how often should it be included in the training plan?
On a slightly different note, how valuable is this type of lifting to sprinters?
Eccentric Lifting
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Member
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Participant
I try to reduce eccentric stress close to the season or in-season. Why would you want extra ecentric stress? All it does is fatigue your muscles and hamper any quality sprinting & jumping work done in proximity to it.
I think high intensity squatting gives you plenty of eccentric work.
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Participant
Researchers have concluded that eccentric training creates higher tension in the muscles than isometric or isotonic contractions do. Furthermore, because higher muscle tension normally means higher strength development, eccentric training could logically be considered superior training method. (Bompa and Carrera, 2005)
Only one eccentric training session per micro is suggested.
Progression of involving eccentric contractions into your max strength phase
concentric – 3 sets
concentric – 4 sets
concentric – 3 sets, eccentric 1 set
concentric – 1 set, eccentric 2 sets
concentric – 2 sets, eccentric 2 sets
concentric 2 sets, eccentric 2 sets
(Bompa and Carrera, 2005) -
KeymasterI actually do some form of eccentric training at least once a week and I do much more than what Bompa and Carrera recommended. The actual method varies from slow eccentric lifting eccentrics to depth landings to various loaded catching exercises. I vary the movements, loads, range of motion, and speed of eccentric phase and so far haven't had a problem with any overtraining.
ELITETRACK Founder
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Participant
I actually do some form of eccentric training at least once a week and I do much more than what Bompa and Carrera recommended. The actual method varies from slow eccentric lifting eccentrics to depth landings to various loaded catching exercises. I vary the movements, loads, range of motion, and speed of eccentric phase and so far haven't had a problem with any overtraining.
When you do your eccentric exercises, are you doing them in combination with the concentric exercises?
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Keymaster
I'm not really certain I understand your question but I'll give it a shot anyhow…eccentric exercises are always used in conjunction with some concentric exercises or with a concentric phase.
ELITETRACK Founder
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Participant
Well, I am coming up on my MaxEx phase and I was wondering if it would be possible to combine a squat with depth jump.
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Participant
Well, I am coming up on my MaxEx phase and I was wondering if it would be possible to coming a squat with depth jump.
DO U MEAN COMPLEX SQUATS WITH DEPTH JUMPS??
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Participant
I meant the word combine
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Participant
are u talking about complex training doing a squat follow that with a jump.
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Keymaster
I think that would be fine, just be sure to include adquate rest in between each set. Contrary to popular Western usage, I think it's more beneficial to actually take a significant rest between sets of lifting and jumping when combined in what is known as complex training.
ELITETRACK Founder
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Participant
https://www.elitefts.com/documents/Kinetic_Energy_Accumulation_Training.htm
"with the findings of Paddon-Jones et al. (2001) that
following a fast eccentric training program led to a decrease in type I
fibers (from 53.8% to 39.1%) while type IIb fiber percentage increased
(from 5.8% to 12.9%). In contrast, the slow eccentric group did not
experience significant changes in muscle fibre type or muscle torque." -
Keymaster
Flight-
Thanks for the add. I wasn't aware of that study.Here's the abstract from the study in question:
Paddon-Jones, D., Leveritt, M., Lonergan, A., Abernethy, P. (2001). Adaptation to chronic eccentric exercise in humans: the influence of contraction velocity
European Journal of Applied Physiology, 85(5):466-471.
We compared changes in muscle fibre composition and muscle strength indices following a 10 week isokinetic resistance training programme consisting of fast (3.14 rad.s-1) or slow (0.52 rad.s-1) velocity eccentric muscle contractions. A group of 20 non-resistance trained subjects were assigned to a FAST (n=7), SLOW (n=6) or non-training CONTROL (n=7) group. A unilateral training protocol targeted the elbow flexor muscle group and consisted of 24 maximal eccentric isokinetic contractions (four sets of six repetitions) performed three times a week for 10 weeks. Muscle biopsy samples were obtained from the belly of the biceps brachii. Isometric torque and concentric and eccentric torque at 0.52 and 3.14 rad.s-1 were examined at 0, 5 and 10 weeks. After 10 weeks, the FAST group demonstrated significant [mean (SEM)] increases in eccentric [29.6 (6.4)%] and concentric torque [27.4 (7.3)%] at 3.14 rad.s-1, isometric torque [21.3 (4.3)%] and eccentric torque [25.2 (7.2)%] at 0.52 rad.s-1. The percentage of type I fibres in the FAST group decreased from [53.8 (6.6)% to 39.1 (4.4)%] while type IIb fibre percentage increased from [5.8 (1.9)% to 12.9 (3.3)%; P<0.05]. In contrast, the SLOW group did not experience significant changes in muscle fibre type or muscle torque. We conclude that neuromuscular adaptations to eccentric training stimuli may be influenced by differences in the ability to cope with chronic exposure to relatively fast and slow eccentric contraction velocities. Possible mechanisms include greater cumulative damage to contractile tissues or stress induced by slow eccentric muscle contractions.ELITETRACK Founder
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