· 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:
· With a training partner
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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February 2023
Regan QuaalHead Strength & Conditioning Coach at Shakopee High School |