Training plans are written with the intent to progress athletes to the top level of performance. Coaches take time to write out detailed programs of different exercises, reps, sets, rest intervals, and manipulate all different types of variables to elicit a training response we feel is beneficial for the athlete. We also look at each sport or event as a whole and break down every part to make sure we have hit every possible avenue we can control in training. Where some coaches or programs are lacking is an essential part of most if not all sports: eccentric specific training.

Eccentrics are a type of muscle contraction, in which the muscle increases tension as it lengthens. This is in contrast to a concentric contraction where the muscle shortens while producing tension. Concentric training is often the focal point of most training programs. For proof, just look at the testing in a typical strength and conditioning program. They are almost always all tests of concentric contraction strength. I use all the same tests most coaches use, but just because the test is a concentric movement, we should not forget about the very important eccentric component that is also present. I like to use the back squat as an example of how under appreciated the eccentric component is. When we test athletes we focus so much on the ascent of the squat. However, if we focus solely on ascending, we have missed out on half the movement, the eccentric portion. Eccentric contractions are considerably stronger than concentric contractions (Higbie, Cureton, Warren, and Prior 2173-2181) so during the eccentric component of concentric movements we are not maximizing the training stimulus for eccentric contractions like we should. To get stronger do we continue to lift the same percentages at the same rep schemes every training session? No, we get stronger and increase the load progressively each week or how ever the progressions are designed. So for the eccentric contractions and portions of lifts, if our loads are focused towards concentric, we are not training a big portion of the lift like we should, due to the strength discrepancy.

If you are still unsure on the point of training this type of muscle activation, you should look at your sport and ask yourself do you sprint? Do you jump? Do you ever have to decelerate your body quickly? These movements all require significant eccentric contributions. To perform these movements efficiently and safely with avoidance of injury we need to train for what athletes will do in their sport.

Here some ways we train our athletes with eccentric specific movements.

I know concentric lifts will be the go to lifts for most coaches and they are a vital part of training for sport. But understand all parts are connected in training, so if we neglect a portion of any movement or training specific to the sport, we put our athletes in a position to under achieve or get injured. If you want to be at the top of your game in all aspects make sure to add eccentric specific movements to your next training program.

Reference
1.) Higbie, Elizabeth, Kirk Cureton, Gordon Warren, and Berry Prior. “Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation.” Journal of Applied Physiology. 81.5 (1996): 2173-2181. Web. 16 Mar. 2013.