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    Eccentric Training Improves Strength and Force Development

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    “Eccentric (ECC) actions, when emphasized during resistance training, may elicit greater strength adaptation, muscular hypertrophy, acute increases in subsequent concentric (CON) force capabilities, and favorable acute inflammatory response compared with traditional ECC/CON actions and CON muscle actions alone,” according to research from the Journal of Strength and Conditioning Research. (Kelly, et.al.)

    Multiple studies show that athletes can augment traditional, concentric training with eccentric training to increase force capabilities.

    The eccentric phase of an exercise (also known as the negative phase) is usually when the weight is lowered in preparation for the next concentric (push) action. For example, an eccentric bench press would consist of lowering a barbell from a fully extended elbow position to the chest in a continuous, controlled manner for 3-4 seconds.

    Try adding an eccentric set to your usual training. If you usually perform three sets of a particular exercise, make the last set an eccentric set.

    Or, make one training day per week an eccentric training day. If you train three days per week, perform all exercises and sets eccentrically on your middle day.

    For more advanced, proficient athletes (in the weight room), if you have access to a spotter or two, try overload eccentric training, using 100% or more of your 1RM. (Note — a spotter is usually a good idea for many exercises, including weighted exercises done eccentrically, even with lighter loads)

    This strategy is not only for weighted exercises. Eccentric training also works well with body-weight exercises, such as the squat, pushup, chinup, dip, etc.

    When is comes to strength training — think negative, gain positive.

    Get STRONGER, Get FASTER!

    Steve Harehttps://www.ohiovarsity.com
    The creator and publisher of OhioVarsity.com, Hare has covered high school sports in Northeast Ohio since 1997. He began as a correspondent for the Lake County News Herald, where he contributed until 2011, primarily covering high school football and wrestling. In 1999, Hare began writing for IrishIllustrated.com, a member of the Scout.com network of high school and college sports web sites. He focuses on covering Notre Dame football recruiting. OhioVarsity.com was created in 2004 and was a member of the Rivals.com network until 2012. The site's original purpose was to cover Ohio high school football and recruiting news but since has grown to cover all sports and to provide sports information services to high school athletic programs and individual teams. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.
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