Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations.
When we think about strength training, we often envision the act of lifting weights. Pushing, pulling, or pressing to overcome resistance. However, one critical aspect of this process that often goes unnoticed is eccentric training. Eccentric training focuses on the lengthening phase of muscle contraction, offering unique benefits that can enhance overall strength, muscle growth, and injury prevention. In this article, we’ll dive into the science behind eccentric training, its benefits, and techniques to effectively incorporate it into your workout routine.
Understanding eccentric contractions: Why does it work?
Muscle contractions are generally classified into three types: eccentric, isometric, and concentric. Concentric contractions occur when the muscle shortens as it exerts force, such as when lifting a dumbbell during a bicep curl. Isometric contractions involve the muscle generating force without changing length, like holding a plank position. Eccentric contractions, on the other hand, happen when the muscle lengthens under tension. This occurs during the lowering phase of a movement, such as when lowering the dumbbell back down in a bicep curl or lowering your hips below parallel in a back squat.
Eccentric contractions are unique because they allow muscles to generate more force compared to concentric contractions. This increased force generation is due to the mechanical properties of muscle fibers and the greater engagement of elastic components within the muscle. This is why you can squat more load on the way down and not ascend from the squat's bottom position if the load is too heavy. Due to such loading, coaches encourage everyone to use spotters when going for a 1 rep max test for a new personal record. With all this information, however, why is eccentric training beneficial?
Benefits of eccentric training
1. Enhanced muscle growth
Eccentric training is particularly effective for stimulating muscle hypertrophy. The increased tension and mechanical stress on muscles during the lengthening phase promote greater muscle fiber damage, which in turn triggers a stronger repair and growth response. Research indicates that eccentric training can lead to greater muscle gains compared to traditional concentric-focused training.
2. Improved strength
By incorporating eccentric training, athletes can develop greater overall strength. The ability to generate more force during eccentric movements helps build stronger muscle fibers and connective tissues. This improved strength not only benefits the specific muscles targeted but also enhances overall functional strength, making everyday activities easier and reducing the risk of injuries.
3. Injury prevention and rehabilitation
Eccentric training plays a crucial role in injury prevention and rehabilitation. The controlled lengthening of muscles helps improve tendon health and resilience, reducing the likelihood of common injuries such as tendinitis. Moreover, eccentric exercises are often used in rehabilitation programs to help recover from injuries by gradually reintroducing load and stress to the affected muscles and tendons. This also can include an increase in the quality of locomotion resulting in proper mechanics while lifting. If athletes do not have good mechanics, the likelihood of non-contact injuries increases.
4. Increased mobility
Eccentric contractions contribute to improved muscle mobility. The lengthening of muscles under tension promotes greater elasticity and range of motion, thus increasing mobility can enhance athletic performance and reduce the risk of muscle strains and other injuries due to the amount of stress the muscle experiences during an eccentric motion. Your athleticism is drastically limited when you are stiff. Thus, if you want to be an athlete, you need to be mobile.
5. Enhanced neural adaptations
Eccentric training also fosters neural adaptations that improve muscle coordination and efficiency. The nervous system becomes more adept at recruiting muscle fibers and coordinating movements, leading to better overall performance in various physical activities.
Techniques for eccentric training
Incorporating eccentric training into your workout routine doesn’t require a complete overhaul. Here are some effective techniques to add an eccentric focus to your exercises:
1. Slow eccentric repetitions
One simple method is to slow down the eccentric phase of your exercises. For instance, when performing a squat, take 4-7 seconds to lower yourself down before pushing back up. This extended time under tension increases the stress on your muscles, promoting greater strength and hypertrophy gains.
2. Eccentric-only exercises
Another approach is to perform eccentric-only exercises. This involves using a heavier weight than you can lift concentrically and focusing solely on the lowering phase. For example, with back squats, you could use a partner to help lift the weight, allowing you to control the descent on your own.
3. Volume recommendations
There are varying thoughts behind volume recommendations with eccentric movement. However, in my own coaching experience/research; I have found some ranges that are optimal in the programming administered to athletes over the past 10 years.
Total time under tension in the eccentric phase: 4-7 seconds lowering
Reps: 2-5 reps
Sets: 3-5 sets
Total Time Under Tension Per Set: Do not exceed 35 seconds. This includes all phases of muscle contraction (Eccentric, Isometric, Concentric).
4. Intensity recommendations (based on weight room training age)
Novice: focus on good technique
Intermediate: 65-80% of 1 rep max
Advanced: 70-88% of 1 rep max
Conclusion
Eccentric training is a powerful tool that can significantly enhance your strength, muscle growth, and overall athletic performance. By understanding the science behind eccentric contractions and incorporating effective techniques into your workout routine, you can reap the numerous benefits this training method offers. Whether you’re looking to build muscle, prevent injuries, or improve mobility, eccentric training is a valuable addition to any fitness regimen. Embrace the lengthening phase of muscle contraction and unlock your full-strength potential!
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Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the University of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!
References:
Biagioli, B. (2015). Advanced Concepts of Strength and Conditioning
Bondarchuk, A. (2007). Transfer of Training in Sports
Dietz, C. Petereson, B. (2012). Triphasic Training: A Systematic Approach to Elite Speed and Explosive Strength Performance
Simmons, L. (2007). The Westside Barbell Book of Methods
Verkoshansky, Y. (2003). Supertraining
Zatsiorsky, V. Kraemer, W. (2006). Science and Practice of Strength Training
