February 2020 - 10

Knowing the difference between the two helps you
abate any significant losses in muscular size and
strength.
Eccentric emphasized/accentuated training
seems has been in the spotlight with new
modalities that target it and programs that
emphasize it. What's your take on eccentric
emphasized training?
The eccentric (i.e., lowering, or negative) phase of most
conventional strength training movements is important
for full-range, tension-generating overload of the target
musculature. Granted, some movements do not account
for a dedicated eccentric phase. This could be predetermined
by the chosen modality, or simply part and
parcel to the dynamics of the lift.
I would suggest that you not expose your athletes to
a steady diet of the movements/modalities that do not
include an eccentric component, as you deny them some
very important benefits, including the following:
* Eccentrics can aid in both the reduction and
10 FEBRUARY 2020
rehabilitation of tendinopathy (i.e., inflammation, injury
or other such anomalies to connective tissue).
* Eccentric training is more effective at increasing total
strength than concentric training alone.
* Muscles are capable of achieving higher absolute forces
when contracting eccentrically as compared with
concentrically. Over time, this capability can stimulate
greater strength adaptations.
* Eccentric contractions produce less fatigue and are
more efficient at a metabolic level compared with
concentric contractions.
The major caveat with eccentric accentuated or
eccentric-only training is that it probably incurs more
initial muscle damage than conventional concentric and
eccentric combination training. Hence, more recovery
is required. My recommendation is to use the protocol
sparingly, which means no more than once per week, and
even more judiciously, every other week with any given
muscle group/movement. That allows for several days of
recovery before training that particular muscle group or
movement.

February 2020

Table of Contents for the Digital Edition of February 2020

February 2020 - 1
February 2020 - 2
February 2020 - 3
February 2020 - 4
February 2020 - 5
February 2020 - 6
February 2020 - 7
February 2020 - 8
February 2020 - 9
February 2020 - 10
February 2020 - 11
February 2020 - 12
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