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SUPRAMAXIMAL LOWER BODY TRAINING

9/2/2020

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·  Method that has you use more load during the eccentric portion of the lift than you can handle during the concentric portion of the lift, also known as heavy negatives
​·  Studies show that we are between 20-60% stronger during the eccentric than during the concentric, this method takes advantage of that
ADAPTATIONS
·  STRENGTH GAIN: due the to heavier loads experienced by nervous system
·  MUSCLE GROWTH: the eccentric causes the most muscle damage
·  POWER OUTPUTS: eccentric training recruits more Type II/higher threshold muscle fibers because less motor units are recruited
·  SSC CAPABILITIES: trains the elastic system to store more energy that can then be transferred and produced
·  CONNECTIVE TISSUE INTEGRITY: slow movement cadence leads to tissue remodeling 
PERFORMING SUPRAMAXIMAL ECCENTRICS
·  Solo: 
  • HAND SUPPORTED: Use hands to assist with balance & the concentric portion of the movement
  • ADVANTAGEOUS CONCENTRIC —> DISADVANTAGEOUS ECCENTRIC: Perform a stronger variation of the movement during the concentric and a weaker during the eccentric
  • DOIBLE LEG CONCENTRIC —> SINGLE LEG ECCENTRIC: Use 2 legs during the concentric and 1 leg during the eccentric

·  With a training partner
  • Perform the eccentric portion on your own with a slow controlled lower then Have training partner assist on the concentric portion


EXERCISES ABOVE
· HS SB Squat, HS SB Split Squat, Deadlift into RDL, HS SL RDL, RDL into SL RDL, Hip Thrust into SL Hip Thrust, Goblet Squat into Piston Squat
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  • TRAINING PROGRAMS
    • PERSONALIZED PROGRAMMING
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • ECCENTRIC ELITE TRAINING PROGRAMS >
      • ECCENTRIC POWER PROGRAM
      • ECCENTRIC HYPERTROPHY PROGRAMS
      • ECCENTRIC ATHLETE PROGRAM
    • ISOMETRIC ELITE TRAINING PROGRAMS >
      • ISOMETRIC SPEED PROGRAM
      • ISOMETRIC STRENGTH PROGRAMS
      • ISOMETRIC ATHLETE PROGRAMS
    • CLUSTER STRONG PROTOCOL
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
    • LACTATE RETENTION METHOD
    • CROSSFIT TRAINING PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • OLYMPIC WEIGHTLIFTING PROGRAMS
    • POWERLIFTING PROGRAMS
    • SUPERTOTAL TRAINING PROGRAMS
    • WAVE-LOADING TRAINING PROGRAMS
    • AT-HOME ATHLETE PROGRAM
    • TRACK & FIELD TRAINING PROGRAM
    • INTRODUCTION BEGINNER PROGRAM
    • AUTOREGULATED TRAINING PROGRAMS
  • GYM PROGRAMMING & CONSULTING
  • BLOG
    • PUBLICATIONS
    • EXERCISE DATABASE
  • DAILY WORKOUT
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me