How to Incorporate Eccentric Training Into a Resistance Training Program

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Abstract

ECCENTRIC TRAINING AND ECCENTRIC MUSCULAR CONTRACTIONS FOCUS ON ACTIVE LENGTHENING WHILE LOADED. WHEN COMPARED WITH CONCENTRIC MOVEMENTS, ECCENTRIC ACTIONS YIELD GREATER FORCE LEVELS WITH CONCOMITANT LOWER NEUROMUSCULAR ACTIVATION LEVELS. ECCENTRIC TRAINING IS MAINLY INCORPORATED INDIRECTLY BY STRENGTH AND CONDITIONING AND FITNESS PROFESSIONALS LEADING TO IT BEING OFTEN UNDERUSED AND UNDERVALUED. ECCENTRIC TRAINING CAN READILY BE INCORPORATED INTO A TRAINING PROGRAM ALONG WITH THE USE OF NONTRADITIONAL EXERCISES FOR ALL POPULATIONS. THIS ARTICLE EXAMINES THE SCIENCE OF ECCENTRIC TRAINING AND EXTENDS THIS SCIENCE BY FOCUSING ON PRACTICAL RECOMMENDATIONS. SUGGESTED PROGRESSIONS ARE PROVIDED DEPENDING ON TRAINING BACKGROUND ALONG WITH CASE STUDY SCENARIOS.

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