Re: Re: Key Findings About Eccentric Training

[Guest guest]

One of the best research article on eccentrics is Warren Frost " Eccentric

movements: Description, definition and designing programmes. "

" http://www.strengthandconditioning.org/dimages/Eccentric%20Training.pdf

" http://www.strengthandconditioning.org/dimages/Eccentric%20Training.pdf

Frost examines heavy eccentric training and eccentric depth landings./

Kerin's " What is the most direct means to achieve strength gains specific

to the demands of jumping events? " is an excellent article eccentric depth

landing for high jumpers.

http://www.gillathletics.com/articles/news010203.pdf

Dr Yessis' Soviet Sports review's " Strength Training of Jumpers " is another good

article on eccentric depth landing.

http://www.inno-sport.net/Research%20Review%206.htm

Jay Schroeder's " Freak of Training " DVD demonstrates some interesating eccentric

depth landing actions.

Kenny Croxdale

Rio Rancho, NM

Re: Key Findings About Eccentric Training

Further information that may be of interest:

Christian Thibaudeau wrote:

1) There's a greater neural adaptation to eccentric training than to concentric

training (Hortobagyi et al. 1996).

2) There's a more important force output produced during a maximal eccentric

action (greater overload) because you can use a higher external load (Colliander

and Tesch 1990).

3) There's a higher level of stress per motor unit during eccentric work. Less

motor units are recruited during the eccentric portion of a movement, thus each

of the recruited motor units receives much more stimulation (Grabiner and Owings

2002 , Linnamo et al. 2002). Furthermore, since the nervous system seems to

recruit less motor units during a maximal eccentric action, the potential for

improvement could be greater than with maximal concentric action.

4) There's some evidence that maximal eccentric actions will preferably recruit

fast-twitch muscle fibers, which are more responsive to muscle growth and

strengthening (Nardone et al. 1989, Howell et al. 1995, Hortobagyi et al. 1996).

In fact, eccentric training may stimulate an evolution towards a faster

contractile profile ( et al. 1995).

5) Most of the muscle microtrauma to the cells occurring during training is a

result of the eccentric action performed (Brown et al. 1997, Gibala et al.

2000). It's been established that this microtrauma acts as the signal to start

the muscle adaptation process (e and Feedback, 1996).

Further Benefits of Eccentric Training

1) Greater cross-education will occur (Hortobagyi and Lambert 1997).

Cross-education refers to transfer of strength gains from one limb/side to the

other. In practical terms it means that if you were to work only your right arm

using eccentric actions, some of the strength gains would transfer to the left

arm. This can be very beneficial to prevent excessive strength loss if one limb

is immobilized.

2) Eccentric training is also a superior method to treat tendinitis when

compared with concentric exercise (Mafi et al. 2001). It could be argued that

this form of training is beneficial to injured athletes and that it's relatively

safer than concentric training even if the loads used are greater.

3) A last point of interest is that strength gains from eccentric training are

maintained longer during a period of detraining than concentric-only training

(Collinder and Tesch 1992, Housh et al. 1996). This may be very important for

athletes who can't train as much during the season as they can in the

off-season.

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

CHAPTER 8

" Testing and training for top Norwegian athletes " by P.E. Refsnes page 97-115

Quote:

Training (eccentric training)

We have done several studies on the effect of eccentric training that have not

yet been published. Central for these studies are adequate equipment. Since

little commercial equipment was available, we have designed and built our own

equipment for eccentric training at load well above 1RM.

The systems are mechanically very simple. An external load, consisting in fact

of two separate components, is in direct connection with a bar. In training, the

athletes are lowering both the bar and the external load. In a predetermined

position, part of the external load is automatically released. Thereafter the

subject lifts the reduced load (bar and reduced external load) to the standing

position. The released external load is automatically lifted to the start

position by a piston before being coupled to the system. In this system, a

higher load is therefore used in the eccentric phase of a lift than in the

concentric.

Eccentric training is extremely hard and can be dangerous. One can of course do

eccentric training by overloading the weights in traditionally free weight

training, and thereupon get help in the concentric phase. But it has a few

disadvantages. Naturally one must train with weights that are heavier than those

one can handle alone, and therefore it requires help from a training partner.

The partner, however, should be properly trained so that he can spot the athlete

safely whatever happens. In the squat, for instance, a tremendous load is put on

the partner. Eccentric training can also be done on ordinary strength training

machines for leg extension, leg curl, bench press etc. One can for example lower

weights in the eccentric phase with one leg or arm, and use both legs or arms in

the concentric phase.

We do not recommend athletes starting eccentric training too early. A minimum

requirement is that they are well familiar with traditional strength training

and have reached a specific strength minimum before they are introduced to

eccentric training. The moral is that 'one should learn to crawl before

walking'. Thus, eccentric training is not recommended for younger athletes. We

are especially afraid of injuries of the tendons and ligaments since these

structures do not adapt to strength training as fast as muscles. A former

Olympic 10,000 m runner (Jeff Galloway) once said that ,,the single greatest

cause of improvement is remaining injury-free " . We agree, one can have the best

trainer in the world, the best training program as well, it is worth nothing if

one gets seriously injured. As a conclusion, eccentric training can be compared

to high altitude training: It is used primarily for top athletes who have

trained for years.

In recent years we have done several training studies with eccentric training,

and we have also received much information from top athletes who have regularly

trained eccentrically. It is a common experience that strength training leads to

tremendous muscle soreness, referred to as 'delayed onset muscle soreness'

(muscle soreness that appears 24 to 48 h after a hard workout) and unpleasant

sensation. This is especially the case when introducing new exercises to a

program, and in previous studies it is well documented that this muscle soreness

and temporarily reduced force generation is associated with eccentric training.

As the training continues, muscles adapt to this training, and muscle soreness

will diminish.

Newham et. al. (1987) reported a 50% decrease in MVC after one bout of extreme

eccentric training, and MVC was significantly lower even 14 days later. Our

experience is that the restitution process is much faster for top athletes. A

few athletes performed better both on jumping tests (SJ and CMJ) and on the

maximum isometric test 24 h after an extremely hard eccentric training session.

This is very rare, however, and we recommend a longer recovery period for most

athletes. Normally we recommend eccentric training once or twice a week for top

athletes. One of the most successfully Norwegian female powerlifters (Beate

Amdahl), with a body mass at the time of 60 kg, trained eccentrically once a

week for 2 years. She always lifted three sets with three repetitions in both

the squat and bench press. Her IRM in squat increased from 180 kg to 210 kg

during this period, and this is still the world record for her body mass. She is

convinced that eccentric training was important for he r success. It is also

worth mentioning that Beate, and also two other female powerlifters, have some

of the best test results ever on the vertical jumping test at the elite

Norwegian athlete centre. The same tendency is also clear for male powerlifters.

Two of them are among the best ever tested on the SJ and CMJ, and both of them

were among the best powerlifters in the world.

The literature quotes scientists and coaches recommending training loads at

100-180% of 1RM for eccentric training. We have experienced that well-trained

athletes tolerate a lower eccentric load relative to their IRM than untrained

athletes. World class elite powerlifters use loads no more than 105-110% of

their IRM in squat lift and bench press, whilst athletes on a lower level can

use loads up to 120-130% of IRM. In a test, the men's alpine skiing European Cup

team performed 1.19 times the IRM in eccentric squat. In other exercises

however, such as elbow flexion, the loads can be higher (130-180 % of IRM), but

it is still the case that well-trained athletes use a lower eccentric load than

untrained athletes. It is difficult to give the exact load, but the load should

be high enough that the working muscles are stretched despite maximum effort to

avoid stretching.

In eccentric training the athletes are instructed to use 3-6 s in the eccentric

phase. Their entire concentration should be focused on decelerating the load.

When the velocity in the eccentric phase becomes too fast, one should stop the

training or reduce the load. Earlier, when our knowledge about eccentric

training was poor, we also used a high eccentric load followed by a high

concentric load (up to 80-90% of IRM). This was mentally very hard, and

concentration was focused on the concentric phase since this phase seemed to be

the hardest. In a later experiment we have found that it is the eccentric

loading and not the concentric load that is important for increasing muscular

strength and hypertrophy. Today we still use a very high load in the eccentric

phase, but not more than 50% of IRM for the concentric phase.

In training experiments we usually test maximum strength (as 1RM, MVC, or

maximal eccentric force), explosive strength (as SJ and CMJ), and

cross-sectional area by using CT images (computer tomography). We conclude that

strength, the cross-sectional area of the muscles, and power increase

significantly more after eccentric training than after traditional isometric or

concentric training. Even top athletes who have carried out hard traditional

strength training for years show a considerable further increase in strength and

muscle hypertrophy when they include eccentric training in their regular

training programs.

We have found that traditional training with free weights leads to significant

increases of 1RM and CSA, but no changes in SJ and CMJ. In one experiment we

found that well-trained athletes who trained with weights in the traditional

manner tended to decrease (not significantly statistically) in their performance

of standing jumps, counter movement jumps, and drop jumps (DJ). This is

consistent with findings by Hakkinen et al. (1985) who concluded that heavy

resistance weight training caused primarily an increase in isometric force,

whilst explosive jump training led to an increase in isometric rate of force

development (RFD). The reason could be that the explosive jump training caused a

specific increase in the rate of motor unit activation onset, but this

adaptation was not found after high resistance weight training.

In our experiments with eccentric training we have also found a significant

increase in standing jump and counter movement jump scores. Some coaches

recommend slow eccentric training only in a preparation period, because this

training is associated with decreased RFD. There are indications,' however, that

the fastest fibers are preferentially recruited in the eccentric phase (Nardone

et. al. 1989). The selective activation of the fastest fibers was however most

pronounced in fast eccentric actions.

This accords with our results in a case study of a national caliber bodybuilder.

We found an increased proportion of Type IIB fibers after 8 weeks of plyometric

training of the elbow flexors. He trained the elbow flexion in a way that can be

compared to a drop jump. A load of 30% of 1RM was released and fell freely for

60 cm before causing a very rapid but short stretching of the maximally

isometrically activated elbow flexors immediately followed by a concentric

action. Before this training, the athlete had no fibers classified as Type IIB,

but after the training period we found several Type IIB fibers. This may perhaps

be explained as a selective recruitment of the fastest fibers during the

extremely explosive training, and these results may indicate that training can

convert other fibers to Type IIB fibers...........

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

Dr Verkhoshansky wrote:

" Eccentric Training -

It is possible to produce a greater amount of strength under eccentric

(yielding, negative, lowering) conditions. While the difference between

concentric (overcomming, positive, lifting) and eccentric limit strength varies

between athletes, it is generally found to be +20-40% in favor of the eccentric

regimen. This is evidenced by the fact that you can lower a much heavier load

than you can lift.

As such it is possible to place a very large stimulus on the muscles by lowering

a near-maximal or maximal load under control for several reps. The effects of

this method are very pronounced. It can lead to a very important improvement in

tendon strength, in the muscle limit strength capacity and in the nervous

system's capacity to activate the muscles. However, this method carries a huge

burden on the nervous system and the tendons.

Pros: Can give you important gains in muscle and tendon strength when used

properly. Improve the neural drive.

Cons: One of the most stressful training method, both on the nervous system and

the musculoskeletal system. If used in excess it can overload the CNS, injure

tendons and lead to overtraining. Leads to severe muscle soreness and stiffness

after the training.

When to use the method: Near-maximal to maximal eccentric training should be

used seldomly and generally in the middle portion of the preparatory period, if

it's used at all. Only advanced athletes should use this method and when they do

they should do so for very short cycles (2-4 weeks) with at least 2 weeks

between cycles. The volume should be kept very low (around 6 total reps per

workout once a week).

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

Carruthers

Wakefield, UK

>

> Members may enjoy reading the below from Dr Kravitz:

>

> Fifteen Key Findings About Eccentric Training

>

> http://www.drlenkravitz.com/Articles/eccentric.html

>

> 1) Eccentric exercise creates greater force during the eccentric bout, due to

the fact there is a decreased rate of actin-myosin cross-bridge detachments

(Herzog et al., 2008). Therefore, a person is capable of working with greater

weight during an eccentric exercise.

>

> 2) Even though eccentric contractions create more force than concentric

actions, they use less energy. This is because during a concentric muscle action

one molecule of ATP is used to detach each actin-myosin cross-bridge. However,

during an eccentric action some cross-bridges are forcibly detached due to the

stretching of the muscle fiber, thus using less ATP (McHugh et al., 1999).

>

> 3) Some clients feel more muscle " tenderness " from DOMS as opposed to muscle

soreness (Proske & , 2005).

>

> 4) The only scientific method of utilizing eccentric exercise with clients to

markedly reduce DOMS is the repeated bout effect. Complete an eccentric bout of

exercises and then repeat the workout one week (or more) later and there will be

much less DOMS after the second workout (Pettitt et al., 2005).

>

> 5) For injured clients, eccentric exercise of the 'healthy' limb is a viable

option for cross training of the immobilized limb (that has been injured or

recently had surgery) (Housh, 1998).

>

> 6) Older clients are not be as susceptible to muscle injury with eccentric

exercise as is seen with their younger counterparts due to several inhibiting

and physiological mechanisms (Lavender and Nosaka, 2006). Thus, eccentric

training is an efficacious strategy to utilize with older clients.

>

> 7) Avoid doing near-maximal or maximal eccentric muscular contractions with

" entry-level " clients (Nosaka and Newton, 2002). Submaximal loads have been

shown to have much less DOMS, and thus, this may also improve the exercise

compliance of the clients.

>

> 8) Resistance exercise programs should include periods of eccentric exercise,

as this will provide protection from injury or reinjury (if a client was

previously injured) (Proske and , 2005).

>

> 9) For optimal development of muscle strength and size, programs should

include concentric and eccentric training (Proske and , 2005).

>

> 10) An enhanced submaximal training volume is possible if supramaximal

eccentric loading (i.e., > 100% of 1-RM) is integrated into the resistance

training program (Doan et al., 2002).

>

> 11) Supramaximal eccentric training (i.e., > 100% of 1-RM) is an excellent

tool to have athletes and clients complete to break through training plateaus

(Doan et al., 2002).

>

> 12) Eccentric training has been shown to be a successful intervention for

post-rehabilitation injury recovery for lower body injuries (Bahr et al., 2006).

>

> 13) In some research, subjects report less fatigue from eccentric training as

compared to concentric training. These findings support the importance of

integrating eccentric training in personal training settings (Hortobagyi et al.

1996).

>

> 14) Total body eccentric emphasis training (i.e., 1-second concentric and

3-second eccentric contractions) can elevate resting metabolic rate about 9% for

a short period of time post-workout (up to 2 hours) (Hackney et al., 2008).

>

> 15) The energy cost of eccentric training is very low while the magnitude of

the force produced is unusually high. Therefore, muscles respond to eccentric

training with meaningful changes in strength, size and power (Lindstedt,

LaStayo, and Reich, 2001).

>

> Here are two eccentric training variations observed from this research review

that can be employed with almost all resistance training exercises.

> Eccentric Emphasis Training

> a) Start with the weight the client normally uses for the particular muscular

fitness goal

> For instance, if the client normally does a 8-RM, meaning she/he does 8

repetitions using a weight where he/she reaches 'momentary muscular fatigue' at

8 repetitions

> c) Have client do the concentric contraction, lifting the load in a 1 second

up

> d) Have the client do the eccentric contraction, lowering the load in 3-5

seconds (thus emphasizing the eccentric phase of the exercise)

> e) Client completes 8 repetitions (as this example is an 8-RM); the personal

trainer will probably need to aid with the concentric lifts as the client starts

to fatigue

> f) Progress with increased time during the lowering, eccentric emphasis phase

> g) Number of sets is individualized to client goals

>

> Supramaximal Eccentric Training

> a) Start with the weight the client normally uses for the particular muscular

fitness goal

> For instance, if the client normally does a 10-RM with 100 lbs., meaning

she/he does 10 repetitions with 100 lbs (but cannot do an 11th repetition)

> c) With the supramaximal technique, start with 105% of what the client lifts;

in this example the personal trainer would load the bar with 105 lbs

> d) Help the client lift the weight in 1-2 seconds

> e) Lower the load in 3-5 seconds, still emphasizing the eccentric phase of the

lift

> f) Progressively increase the supramaximal load (i.e., 107%, 110%, 115% up to

125%) as the client appears ready for greater eccentric training challenges

> g) Number of sets is individualized to client goals

>

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

> Carruthers

> Wakefield, UK

>