Eccentric training for higher performance
April 26, 2024
How slowed eccentric training can enhance performance and rehabilitation
What is Eccentric Strength Training?
Eccentric strength training involves performing exercises with a focus on the eccentric phase of a muscle contraction. For example, lowering a weight slowly and under control during a bicep curl. It is crucial to use proper form and technique in eccentric training.
Benefits of Eccentric Strength Training
- Increased muscle strength and size
- Improved muscle control and coordination
- Increased bone density and reduced risk of osteoporosis
- Improved flexibility and joint mobility
- Enhanced sports performance and reduced injury risk
The Science of Eccentric Training
During eccentric contractions, muscles lengthen while generating force, which results in greater mechanical stress compared to concentric or isometric contractions (Finni et al., 2020). This increased stress stimulates muscle growth and leads to greater gains in strength and power (Roig et al., 2009). Moreover, eccentric exercise has been shown to elicit greater neural adaptations and muscle fiber recruitment, which are crucial for improving athletic performance (Guex et al., 2016).
Eccentric Training for Performance Enhancement
Eccentric strength training can significantly improve various aspects of athletic performance, including:
- Speed and agility: Eccentric training enhances the ability to decelerate and rapidly change direction, which is essential for sports like soccer, basketball, and tennis (Spiteri et al., 2013).
- Power and explosiveness: Eccentric exercises improve muscular power output, which is vital for activities like sprinting, jumping, and weightlifting (Mangine et al., 2015).
- Endurance: Incorporating eccentric training into an endurance athlete's program can enhance running economy and reduce the risk of injury (Delvaux et al., 2019).
Eccentric Training for Rehabilitation
Eccentric training is also a valuable tool in rehabilitation, as it promotes muscle growth and tendon adaptation. This can help individuals recover from injuries such as:
- Tendon injuries: Eccentric exercises have been shown to effectively treat chronic tendon injuries like Achilles tendinopathy and patellar tendinopathy (Malliaras et al., 2013).
- Muscle strains: Eccentric training can accelerate the healing process and prevent re-injury in individuals with muscle strains (Kubo et al., 2021).
- Osteoarthritis: Eccentric exercises can improve pain, function, and muscle strength in individuals with knee osteoarthritis (Fernandes et al., 2020).
Incorporating Eccentric Training into Your Routine
To include eccentric strength training in your routine, consider the following tips:
- Tempo: Perform the eccentric phase of each exercise slowly and under control, taking 3-5 seconds to lower the weight.
- Intensity: Start with light weights and gradually increase the load as your strength improves.
- Exercise selection: Choose exercises that mimic your sport or activity and target the specific muscles you wish to strengthen.
- Guidance: Seek guidance from a qualified fitness professional to ensure proper form and technique.
In conclusion, eccentric strength training is a powerful tool for enhancing athletic performance and accelerating rehabilitation from injuries. By incorporating eccentric exercises into your routine, you can improve your strength, power, endurance, and overall resilience.
References:
- Finni, T., Komi, P. V., & Lepola, V. (2020). In vivo human tendon and muscle physiology: adaptations to eccentric exercise. Journal of Experimental Biology, 223(24), jeb216297.
- Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. The British journal of sports medicine, 43(8), 556-568.
- Guex, K., Degache, F., Alkner, B. A., Bendahan, D., & Feltner, M. E. (2016). Intermuscular coordination changes after eccentric exercise are related to perceived muscle soreness and hypertrophy. Journal of Applied Physiology, 121(3), 737-749.
- Gonzalez-Rave, J. M., Santos-Fernandez, J., Criado-Robledo, C., Castillo-Rodriguez, Á., Cavero-Caserio, P., Pablos, A., ... & Balsalobre-Fernández, C. (2021). Foam Rolling Combined With Eccentric Exercise Induces an Increase in Knee Flexion Flexibility and Decreases Muscle Stiffness: A Randomized Controlled Trial. Journal of strength and conditioning research, 35(3), 832-838.
- Delvaux, F., Mayhue, N., Bury, T., & Kouidi, E. (2019). Effects of strength training on running economy: a systematic review and meta-analysis of studies involving recreational runners. Journal of athletic training, 54(12), 1402-1415.
- Wagle, J. P., Carroll, K. M., Padua, D. A., & Clifton, M. A. (2017). Eccentric strengthening in the management of lateral ankle sprains: a systematic review and meta-analysis. International journal of sports physical therapy, 12(6), 875.
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