· Training method that has you use more weight during the eccentric/lowering portion of the lift than you can handle during the concentric/raising portion of the lift, this also known as heavy negatives
· Studies have shown that individuals are between 20-60% stronger during the eccentric portion than during the concentric portion, this method takes advantage of that difference in strength
· STRENGTH GAIN: due the to heavier loads experienced by nervous system
· MUSCLE GROWTH: the eccentric portion of the movement causes the most muscle damage
· POWER OUTPUTS: eccentric training recruits more Type II/fast twitch fibers because less motor units are recruited, so they must be of higher thresholds
· SSC CAPABILITIES: trains the elastic system to store more energy that can then be transferred and produced
· CONNECTIVE TISSUE INTEGRITY: slow cadence of movement leads to remodeling nd healing of damaged tissue
PERFORMING SUPRAMAXIMAL ECCENTRICS
· ON YOUR OWN: Above I have a few video examples of how you can perform this method without a spotter. It requires you to either use leg/hip drive or your other arm (in the unilateral lifts) to assist with the concentric portion
· WITH A TRAINING PARTNER: It is much easier, you can perform this method with nearly any exercise because your training partner can assist you during the concentric portion of the lift and then let you perform the eccentric portion on your own.
· Shoulder Press, Landmine Press, Pull Up, Dip, DB SA Row, SA DB Pullover, SA DB Skull Crusher, SA DB Bench Press
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Head Strength & Conditioning Coach at Shakopee High School