Negative Only - Eccentric Training

[Guest guest]

Quinn,

As you noted, dips and pulls are excellent exercises for perform eccentric

actions.

For the lower body belt squats are one of the best method.

Weight Releasers

http://www.flexcart.com/members/elitefts/default.asp?SearchPhrase=weight+release\

rs & m=SR

are an excellent tool for perfomring eccentrics for squats, bench press, good

mornings, etc.

The Weight Releaser can be loaded with additional weight.  They can be set to

fall off at a certain height. 

As an example, the bar can be loaded to 100 lbs in the bench press.  An

additional 100 lbs can placed on the

Weight Release.

The Weight Releaser can be adjusted so that when the bar hits your chest, the

Weight Releasers fall off. Thus, you lower 200 lbs and push 100 lbs back up.

Power racks can be used for eccentrics.  You place the pins to stop you at let's

say parallell in the squat. 

Then lower the weight to the pin.

You stated, " Your one rep max in an exercise may be the weight you chose for

Negative training only. "

Herein lies one of the problems.  The majority of lifters/athetes start out

using the 100% of concentric max load.

As I previously posted, it is much better to start out with sub max eccentric

loads, 80% or less of 1RM conentric

max, and work you way up.  By doing so, one will experience minor DOMS.

The DOMS experience from Negatively only training does NOT need to be truely

experienced.

What will be more apperciated by all lifters/athletes is mild DOMS. 

Even concentric contractions can bring on DOMS if excessive loads are performed

with new exercises.  And that

is usually what occurs with lifter/athlete who don't know what htey are doing

with eccentirc exercises.  A lifter/athlete is performing a new movement with an

excessive load. 

You make a great point regarding controling the weight.  I echo that with other

lfiters when employing eccentrics.

" Either you control the weight or it will control you. "  

Also, there are different types of eccentrics. There is low velocity eccentric

such as lowering the bar slowly

in the bench press.  And there is high velocity ballistic eccentrics such as

depth landings.Â

Each provides a different training effect. Both have a place in one's training.

Kenny Croxdale

Orange, CA

=============================

Re: Negative Only - Eccentric Training

>

> I am very busy and experimenting with ways to develop maximum

muscle mass and strength with the least amount of training time. I

am not a power-lifter - so demonstrating strength is not part of the

issue.

>

> I have had good success using drop sets and Dan 's Max

Stimulation (20 rep sets with heavy weights and a brief rest between

each rep).

>

> Now I am ready to experiment with negative only (eccentric

training). Does anyone in our group have experience with this type

of training. Any advice would be appreciated.

>

> Thanks,

>

> Ed White

> Sandwich, MA USA

>

[Guest guest]

Interesting bit of research from the NSCA.

Do Forced Repsititions Enhance Strength Development with Resistance

Training?

A common resistance training practice is to perform additional forced

repetitions after reaching the point of repetition failure in order

to increase set volume. Some research has suggested that this

practice improves strength gains; however, the magnitude and efficacy

of this method is still unknown and was investigated in this study.

The participants involved in this study were 12 basketball and 10

volleyball players. The athletes trained 3 sessions per week for 6

weeks with a designated bench press protocol. There were 3 protocols,

each designed to elicit a different number of forced repetitions per

training session: 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions). The 4

x 6 and 12 x 3 groups performed more forced repetitions per session

than the 8 x 3 groups; however, the 12 x 3 groups performed 40%

greater work and had 30% more concentric contraction time. The

subjects were tested before and after the trial protocols on 3 and 6

repetition maximum bench press and 40-kg Machine bench press

throw for power.

The subjects all improved 3 and 6 RM and bench press throw power and

mean power, with no significant differences in strength or power

gains between groups. In conclusion, performing neither additional

volume nor additional forced repetitions after repetition failure

improved the magnitude of strength gains.

Drinkwater, E. J., Lawton, T. W., McKenna, M. J., Lindsell, R. P.,

Hunt, P. H., and Pyne, D. B. (2007). Increased number of forced

repetitions does not enhance strength development with resistance

training. Journal of Strength and Conditioning Research, 21(3):841–

847.

Tom Rankin

MT View, CA

USA

[Guest guest]

Interesting results, but...

1) it the study does not state if they were pure beginners to strength

training - just that they were basketball and volleyball players.

2) Numerous studies have shown that for beginners one set is as productive as

multiple sets in terms of strength and muslce gains.

3) Performing three sessions per week of muti-sets to failure and beyond

seems like a sure recipe for overtraining. Forced reps and other extended set

techniques are not appropriate for use every training session.

4) I don't see how this study has anything to do with this thread on

eccentric training.

Ed White

Sandwich, MA USA

====================================

Tom Rankin wrote:

Interesting bit of research from the NSCA.

Do Forced Repsititions Enhance Strength Development with Resistance

Training?

A common resistance training practice is to perform additional forced

repetitions after reaching the point of repetition failure in order

to increase set volume. Some research has suggested that this

practice improves strength gains; however, the magnitude and efficacy

of this method is still unknown and was investigated in this study.

The participants involved in this study were 12 basketball and 10

volleyball players. The athletes trained 3 sessions per week for 6

weeks with a designated bench press protocol. There were 3 protocols,

each designed to elicit a different number of forced repetitions per

training session: 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions). The 4

x 6 and 12 x 3 groups performed more forced repetitions per session

than the 8 x 3 groups; however, the 12 x 3 groups performed 40%

greater work and had 30% more concentric contraction time. The

subjects were tested before and after the trial protocols on 3 and 6

repetition maximum bench press and 40-kg Machine bench press

throw for power.

The subjects all improved 3 and 6 RM and bench press throw power and

mean power, with no significant differences in strength or power

gains between groups. In conclusion, performing neither additional

volume nor additional forced repetitions after repetition failure

improved the magnitude of strength gains.

Drinkwater, E. J., Lawton, T. W., McKenna, M. J., Lindsell, R. P.,

Hunt, P. H., and Pyne, D. B. (2007). Increased number of forced

repetitions does not enhance strength development with resistance

training. Journal of Strength and Conditioning Research, 21(3):841–

847.

======================================

[Guest guest]

Interesting results, but...

1) it the study does not state if they were pure beginners to strength

training - just that they were basketball and volleyball players.

2) Numerous studies have shown that for beginners one set is as productive as

multiple sets in terms of strength and muslce gains.

3) Performing three sessions per week of muti-sets to failure and beyond

seems like a sure recipe for overtraining. Forced reps and other extended set

techniques are not appropriate for use every training session.

4) I don't see how this study has anything to do with this thread on

eccentric training.

Ed White

Sandwich, MA USA

====================================

Tom Rankin wrote:

Interesting bit of research from the NSCA.

Do Forced Repsititions Enhance Strength Development with Resistance

Training?

A common resistance training practice is to perform additional forced

repetitions after reaching the point of repetition failure in order

to increase set volume. Some research has suggested that this

practice improves strength gains; however, the magnitude and efficacy

of this method is still unknown and was investigated in this study.

The participants involved in this study were 12 basketball and 10

volleyball players. The athletes trained 3 sessions per week for 6

weeks with a designated bench press protocol. There were 3 protocols,

each designed to elicit a different number of forced repetitions per

training session: 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions). The 4

x 6 and 12 x 3 groups performed more forced repetitions per session

than the 8 x 3 groups; however, the 12 x 3 groups performed 40%

greater work and had 30% more concentric contraction time. The

subjects were tested before and after the trial protocols on 3 and 6

repetition maximum bench press and 40-kg Machine bench press

throw for power.

The subjects all improved 3 and 6 RM and bench press throw power and

mean power, with no significant differences in strength or power

gains between groups. In conclusion, performing neither additional

volume nor additional forced repetitions after repetition failure

improved the magnitude of strength gains.

Drinkwater, E. J., Lawton, T. W., McKenna, M. J., Lindsell, R. P.,

Hunt, P. H., and Pyne, D. B. (2007). Increased number of forced

repetitions does not enhance strength development with resistance

training. Journal of Strength and Conditioning Research, 21(3):841–

847.

======================================

[Guest guest]

Ed White writes,

“I am very busy and experimenting with ways to develop maximum muscle mass

and strength with the least amount of training time. I am not a power-lifter -

so demonstrating strength is not part of the issue. ----------------

Now I am ready to experiment with negative only (eccentric training). Does

anyone in our group have experience with this type of training. Any advice would

be appreciated.--------- "

****

Ed,

Greetings. I have used and researched about a cogillion different eccentric

protocols. In general I believe that max eccentrics are to be used judiciously.

Sub max eccentrics are another matter.

Many years ago I came up with an eccentrics protocol you and many others will

find interesting. With this protocol you can train safely within your own

limits and WITHOUT a spotter. The system can be used for multi-joint and single

joint movements – and, with practice, the athlete can reach eccentric and

concentric failure at the same time.

Seems impossible eh? The easiest example is the dumbbell bench press and fly.

For instance, using a 6-8 rep weight, one would press the dumbbells up and

lower them in a dumbbell fly – its as simple as that. When you try these make

sure the fly is not much wider than the press or you'll tear your arms off! Also

do not lower them in as wide a position as you safely can -- which equates to

a max eccentric and a 75-85% concentric. Every muscle group can be addressed

using this principal.

In effect you are changing the leverage to increase or decrease the

resistance. Think of a teeter toter. A 250 lb. father can teeter toter with his

50 lb.

daughter by changing the leverage – that is he sits nearer the fulcrum/pivot

point than his daughter. Grade school kids understand this concept immediately.

Anyone who thinks a 50 kilo weight equals 50 kilo's of resistance is

mistaken.

Easy to write about examples include;

• hamstring/glutes: perform a concentric deadlift and a Rumanian eccentric.

• quadriceps: perform an eccentric sissy squat and concentric front squat, or

even simpler -- on the leg press, with the feet high on the push plate,

perform a concentric leg press pushing through the heels with the heels down and

an

eccentric with the heels up.

• lats/traps: perform a concentric dumbbell row by rowing the weight up so

that the dumbbell remains directly beneath the shoulder – then let the

dumbbell

swing out so it is under the elbow for the eccentric rep. This takes some

practice.

•Lateral delts. On an incline bench, set at about 45°, do a concentric

dumbbell side lateral with the elbow bent to 90° and an eccentric with the

elbow

almost straight.

The rest of the body parts are harder to describe.

If 2 extremely strong and loyal spotters are handy and using a weight equal

to any rep range desired(1-10), lift the weight up without assistance then

have your partners add about 20% weight (not manual resistance) for the

eccentric. Upon lowering the weight under control pause at the bottom then have

your

partners remove the weight at the and continue as per protocol. Make sure you

take at least 2 FULL seconds to lower the weight at an even pace -- with at

least a FULL second pause at the bottom. The concentric can be exploded up if

you

have enough experience.

With either protocol do not use a rapid E-I-C

(Eccentric-Isometric-Concentric) transition. That's another concept altogether.

Let us know.

Jerry Telle

Lakewood CO USA

[Guest guest]

Hi Ed

On forced reps normally the lifter lowers the weight (eccentric training)

and is assisted to lift the weight -(while his buddy shouts its all you its

all you :-) ) . It would appear to be somewhat relevant to eccentric

training.

Regards

Nick Tatalias

Johannesburg

South Africa

>

> Interesting results, but...

>

> 1) it the study does not state if they were pure beginners to strength

> training - just that they were basketball and volleyball players.

>

> 2) Numerous studies have shown that for beginners one set is as productive

> as multiple sets in terms of strength and muslce gains.

>

> 3) Performing three sessions per week of muti-sets to failure and beyond

> seems like a sure recipe for overtraining. Forced reps and other extended

> set techniques are not appropriate for use every training session.

>

> 4) I don't see how this study has anything to do with this thread on

> eccentric training.

>

> Ed White

> Sandwich, MA USA

>

> ====================================

>

>

> Tom Rankin <tkrankin@... <tkrankin%40comcast.net>> wrote:

> Interesting bit of research from the NSCA.

>

> Do Forced Repsititions Enhance Strength Development with Resistance

> Training?

>

> A common resistance training practice is to perform additional forced

> repetitions after reaching the point of repetition failure in order

> to increase set volume. Some research has suggested that this

> practice improves strength gains; however, the magnitude and efficacy

> of this method is still unknown and was investigated in this study.

>

> The participants involved in this study were 12 basketball and 10

> volleyball players. The athletes trained 3 sessions per week for 6

> weeks with a designated bench press protocol. There were 3 protocols,

> each designed to elicit a different number of forced repetitions per

> training session: 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions). The 4

> x 6 and 12 x 3 groups performed more forced repetitions per session

> than the 8 x 3 groups; however, the 12 x 3 groups performed 40%

> greater work and had 30% more concentric contraction time. The

> subjects were tested before and after the trial protocols on 3 and 6

> repetition maximum bench press and 40-kg Machine bench press

> throw for power.

>

> The subjects all improved 3 and 6 RM and bench press throw power and

> mean power, with no significant differences in strength or power

> gains between groups. In conclusion, performing neither additional

> volume nor additional forced repetitions after repetition failure

> improved the magnitude of strength gains.

>

> Drinkwater, E. J., Lawton, T. W., McKenna, M. J., Lindsell, R. P.,

> Hunt, P. H., and Pyne, D. B. (2007). Increased number of forced

> repetitions does not enhance strength development with resistance

> training. Journal of Strength and Conditioning Research, 21(3):841–

> 847.

>

> ======================================

>

>

>

[Guest guest]

Hello !

, do you know of any methods used by Jay Shroeder and if you do could

you coment on 1-5 minute static holds and or isometrics that I have read

about him using. This may have already been answered in other posts?

Doug Fairbanks

ton, SC

Casler writes:

Hi Doug,

Sorry but I am not familiar with the static application you mention, or its

goal to adaptation in training, so I am not qualified to comment.

Regards,

Casler

TRI-VECTOR 3-D Force Systems

Century City, CA

[Guest guest]

,

I believe it might be of interest for you and others

in this group, to check out " Jay " Schroeder (of

EvoSport a.k.a UltraFit) and the training methods he

employs. I believe the methods he employs take

maximum advantage of all the things discussed here.

" All that said, we have the task of discovering

methods to train this component, as well as how to

adjust for the increased severity of the stimulus so

as to not create over-reaching or overtraining, or

even worse, injury. "

Once you have learned about the methods he employs I

believe you will see how he trains this component

better than any other and still manages to not

overtrain and avoid injury.

Chad Scheitel, MA, CSCS

Minneapolis, MN

--- Casler wrote:

> Casler writes:

>

> It is very difficult to make hard fast statements

> about eccentric elements

> in our training applications.

>

> While we speak as if all the contractile actions are

> distinctly separated,

> in fact in application, they are not.

>

> They are all the product of muscular activation, but

> concentric is pertinent

> to sliding filament action (shortening) while static

> and eccentric are

> products of the breaking of actin myosin bonds or

> " allowing " those bonds to

> relax or detach.

>

> That said, in application these elements merge into

> the dynamics of the

> specific action, along with other affecting elements

> like the use of the

> elastic components.

>

> So what we have is a transitioning complex of muscle

> actions that are

> modulated and initiated by the CNS via feedback and

> sensory components, as

> well as command components.

>

> So when we view or discuss the properties of

> eccentric loadings to create

> the stimulus we need be totally aware of the

> combination of how these

> " loads " and " muscle tension " against them will

> create them.

>

> So that end, it is clearly significant to know that

> the eccentric action, in

> normal training is always " underloaded " to its

> capacity. That is, we are

> always limited to the load which we can used in the

> sliding filament

> (weaker) muscle action.

>

> Muscle action could have evolved no other way, or

> else we would be damaging

> muscles on a regular basis. As it is, it is rare to

> have muscle damage from

> tension/force training of any significance from

> concentric action since the

> muscle cells are not normally able to commit suicide

> by sliding filament

> action.

>

> Of additional significance, is the fact that the

> " recruitment " of MU's

> during the eccentric action is " adjusted " to suit

> the force load presented.

> This however is far different than the recruitment

> during concentric sliding

> filament action. In sliding filament action, a

> greater number of MU's are

> activated until the load is overcome.

>

> In eccentric actions, the MU activation distribution

> is far less, due to the

> greater efficiency of the act of braking compared to

> the motor act of

> shortening. This difference produces a lower Motor

> Signal, and fewer MU's

> are used to control the load/force. This then is

> why the muscle damage

> occurs until the (SAID) stimulus had caused the

> adaptive response to that

> load.

>

> So what do we learn from this? Well some would

> suggest a " slower " lowering

> of the eccentric load, to somehow capitalize on the

> aspect of fewer MU's

> handling the load, but in fact, that then has a

> tendency to " reduce " the

> tension, by reducing the " load " seen by the muscle.

>

> In a perfect world, (for some applications) the load

> would automatically

> increase to close to eccentric capability, and the

> ultimate load and speed

> would be that which allows us to produce the

> greatest force against the

> load.

>

> This is but an impossible task under mass/weight

> based loads for many

> reasons, and again because we are underloaded to the

> eccentric to begin

> with.

>

> Dynamic weight loads to the rescue. In the science

> of Strength Training,

> there are many parameters to which some swear and

> others wave away.

>

> As you or your trainee " learn " the proprioceptive

> abilities you might have,

> you quickly find that creating accelerations (both

> negative and positive)

> have a function to the actual load experience. This

> means " if " we are

> looking to load the eccentric with loads that move

> closer to the

> capabilities of the action, and also those which can

> create the right speed

> of the action to cause a more effective SSC (Stretch

> Shortening Cycle) then

> " allowing " a controlled acceleration to acheive that

> force in the desired

> ROM of the eccentric action will provide significant

> result.

>

> This is the primary principle in " plyo or mio "

> metrics.

>

> So as athletes, coaches and trainers, we need to

> understand how and when to

> implement these training elements toward the goal,

> and in a safe controlled

> manner.

>

> If I have to make a blanket statement that might

> sound a little outrageous

> initially, I might state that great strength and

> speed are totally limited

> to the proper used and safe implementation of

> eccentric loadings. Given the

> fact that concentric strength is simply governed by

> the strength of the

> motor impulse, the benefits of progressively

> strengthening the muscle tissue

> itself will be enhanced by more accurately loading

> and training the

> eccentric component.

>

> All that said, we have the task of discovering

> methods to train this

> component, as well as how to adjust for the

> increased severity of the

> stimulus so as to not create over-reaching or

> overtraining, or even worse,

> injury.

>

> But to close, it is valuable for those who are

> interested, to know that to

> create the greatest stimulus to the concentric

> action, the actions MUST be

> performed in a way that maximizes the creation of

> the greatest MU

> recruitment, and CNS motor signal during the action.

> This will normally

> involve (with well selected loads) the

> implementation of speed/load

> combinations that allow maximum efforts against the

> load (accelerations)

> while not exceeding terminal velocity (that velocity

> where the speed exceeds

> the speed at which a muscle can shorten via sliding

> filament action)

>

> In the eccentric, we want a load and speed that will

> allow the maximum

> tension also, but this will be based on a speed

> force relationship that does

> not cause the actin/myosin forced detachments to not

> be able to create the

> maximum (or desired) muscular tensions.

>

> And one final point. I have done much eccentric

> training a work. I find

> little use for " Eccentric Only " training for most

> purposes. The strength of

> the eccentric action lies in its contribution to the

> concentric/eccentric -

> eccentric/concentric cycle, and how it contributes

> force creation and MMMT

> (Momentary Maximum Muscle Tensions) that are then

> applied to the elastic

> components and harvested during the transition to

> concentric action. By

> training the eccentric only, (except for specific

> and limited goals) I find

> that " breaking that link/transition " reduces the

> functional effectiveness of

> the training.

>

> It must be recognized that there are NO HARD FAST

> RULES that cover all

> training goals. You must apply the above

> information to create the REP or

> REPS of your training sets.

[Guest guest]

Darren,

Schroeder's video/DVD goes into some of Schroeder's eccentric training methods.

You can puchase the video at

http://www.protectmanagement.com/ssp/freakoftraining

Kenny Croxdale

Orange, CA

Re: Negative Only - Eccentric Training

Hey Chad,

Could you give specifics to where to find Jay Schroeder's eccentric training

methods?

Thanks

Best,

Darren Kong

Laguna Hills, CA/ Providence, RI

> ,

>

> I believe it might be of interest for you and others

> in this group, to check out " Jay " Schroeder (of

> EvoSport a.k.a UltraFit) and the training methods he

> employs. I believe the methods he employs take

> maximum advantage of all the things discussed here.

>

>

> " All that said, we have the task of discovering

> methods to train this component, as well as how to

> adjust for the increased severity of the stimulus so

> as to not create over-reaching or overtraining, or

> even worse, injury. "

>

> Once you have learned about the methods he employs I

> believe you will see how he trains this component

> better than any other and still manages to not

> overtrain and avoid injury.

>

> Chad Scheitel, MA, CSCS

> Minneapolis, MN

>

> --- Casler <bioforce.inc@... <bioforce.inc%40gte.net>> wrote:

>

> > Casler writes:

> >

> > It is very difficult to make hard fast statements

> > about eccentric elements

> > in our training applications.

> >

> > While we speak as if all the contractile actions are

> > distinctly separated,

> > in fact in application, they are not.

> >

> > They are all the product of muscular activation, but

> > concentric is pertinent

> > to sliding filament action (shortening) while static

> > and eccentric are

> > products of the breaking of actin myosin bonds or

> > " allowing " those bonds to

> > relax or detach.

> >

> > That said, in application these elements merge into

> > the dynamics of the

> > specific action, along with other affecting elements

> > like the use of the

> > elastic components.

> >

> > So what we have is a transitioning complex of muscle

> > actions that are

> > modulated and initiated by the CNS via feedback and

> > sensory components, as

> > well as command components.

> >

> > So when we view or discuss the properties of

> > eccentric loadings to create

> > the stimulus we need be totally aware of the

> > combination of how these

> > " loads " and " muscle tension " against them will

> > create them.

> >

> > So that end, it is clearly significant to know that

> > the eccentric action, in

> > normal training is always " underloaded " to its

> > capacity. That is, we are

> > always limited to the load which we can used in the

> > sliding filament

> > (weaker) muscle action.

> >

> > Muscle action could have evolved no other way, or

> > else we would be damaging

> > muscles on a regular basis. As it is, it is rare to

> > have muscle damage from

> > tension/force training of any significance from

> > concentric action since the

> > muscle cells are not normally able to commit suicide

> > by sliding filament

> > action.

> >

> > Of additional significance, is the fact that the

> > " recruitment " of MU's

> > during the eccentric action is " adjusted " to suit

> > the force load presented.

> > This however is far different than the recruitment

> > during concentric sliding

> > filament action. In sliding filament action, a

> > greater number of MU's are

> > activated until the load is overcome.

> >

> > In eccentric actions, the MU activation distribution

> > is far less, due to the

> > greater efficiency of the act of braking compared to

> > the motor act of

> > shortening. This difference produces a lower Motor

> > Signal, and fewer MU's

> > are used to control the load/force. This then is

> > why the muscle damage

> > occurs until the (SAID) stimulus had caused the

> > adaptive response to that

> > load.

> >

> > So what do we learn from this? Well some would

> > suggest a " slower " lowering

> > of the eccentric load, to somehow capitalize on the

> > aspect of fewer MU's

> > handling the load, but in fact, that then has a

> > tendency to " reduce " the

> > tension, by reducing the " load " seen by the muscle.

> >

> > In a perfect world, (for some applications) the load

> > would automatically

> > increase to close to eccentric capability, and the

> > ultimate load and speed

> > would be that which allows us to produce the

> > greatest force against the

> > load.

> >

> > This is but an impossible task under mass/weight

> > based loads for many

> > reasons, and again because we are underloaded to the

> > eccentric to begin

> > with.

> >

> > Dynamic weight loads to the rescue. In the science

> > of Strength Training,

> > there are many parameters to which some swear and

> > others wave away.

> >

> > As you or your trainee " learn " the proprioceptive

> > abilities you might have,

> > you quickly find that creating accelerations (both

> > negative and positive)

> > have a function to the actual load experience. This

> > means " if " we are

> > looking to load the eccentric with loads that move

> > closer to the

> > capabilities of the action, and also those which can

> > create the right speed

> > of the action to cause a more effective SSC (Stretch

> > Shortening Cycle) then

> > " allowing " a controlled acceleration to acheive that

> > force in the desired

> > ROM of the eccentric action will provide significant

> > result.

> >

> > This is the primary principle in " plyo or mio "

> > metrics.

> >

> > So as athletes, coaches and trainers, we need to

> > understand how and when to

> > implement these training elements toward the goal,

> > and in a safe controlled

> > manner.

> >

> > If I have to make a blanket statement that might

> > sound a little outrageous

> > initially, I might state that great strength and

> > speed are totally limited

> > to the proper used and safe implementation of

> > eccentric loadings. Given the

> > fact that concentric strength is simply governed by

> > the strength of the

> > motor impulse, the benefits of progressively

> > strengthening the muscle tissue

> > itself will be enhanced by more accurately loading

> > and training the

> > eccentric component.

> >

> > All that said, we have the task of discovering

> > methods to train this

> > component, as well as how to adjust for the

> > increased severity of the

> > stimulus so as to not create over-reaching or

> > overtraining, or even worse,

> > injury.

> >

> > But to close, it is valuable for those who are

> > interested, to know that to

> > create the greatest stimulus to the concentric

> > action, the actions MUST be

> > performed in a way that maximizes the creation of

> > the greatest MU

> > recruitment, and CNS motor signal during the action.

> > This will normally

> > involve (with well selected loads) the

> > implementation of speed/load

> > combinations that allow maximum efforts against the

> > load (accelerations)

> > while not exceeding terminal velocity (that velocity

> > where the speed exceeds

> > the speed at which a muscle can shorten via sliding

> > filament action)

> >

> > In the eccentric, we want a load and speed that will

> > allow the maximum

> > tension also, but this will be based on a speed

> > force relationship that does

> > not cause the actin/myosin forced detachments to not

> > be able to create the

> > maximum (or desired) muscular tensions.

> >

> > And one final point. I have done much eccentric

> > training a work. I find

> > little use for " Eccentric Only " training for most

> > purposes. The strength of

> > the eccentric action lies in its contribution to the

> > concentric/eccentric -

> > eccentric/concentric cycle, and how it contributes

> > force creation and MMMT

> > (Momentary Maximum Muscle Tensions) that are then

> > applied to the elastic

> > components and harvested during the transition to

> > concentric action. By

> > training the eccentric only, (except for specific

> > and limited goals) I find

> > that " breaking that link/transition " reduces the

> > functional effectiveness of

> > the training.

> >

> > It must be recognized that there are NO HARD FAST

> > RULES that cover all

> > training goals. You must apply the above

> > information to create the REP or

> > REPS of your training sets.

>

>