SUPRAMAXIMAL LOWER BODY TRAINING

·  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