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Eccentric Strength PDF
Eccentric Strength PDF
Eccentric Strength PDF
This is a 7 Week, 5 day/week strength training program which deploys MTI's Eccentric Strength progression methodology.
Eccentric training develops the muscles as they are lengthening under load, as opposed to "concentric" strength which trains muscles as they are shortening.
Consider a simple 1-armed dumbbell curl. As you curl the dumbbell up to your shoulder, you are training "concentric" strength. If you were to slowly lower it to
full elbow extension, you would be training "eccentric" strength.
Consider a front squat and you quad. At the bottom of the squat, as push against the floor and lift the weight up, your quad shortens, and you are training
"concentric" strength. At the top, if you were to slowly drop down into the squat, your quad would lengthen and you'd be training "eccentric" strength.
Now think about hiking up a steep hill, with a 45# backpack. With each step, as you rise up, you are using "concentric" strength - just like you were as you
came up out of the front squat.
Now, hiking downhill: with each step your foot touches the ground at full knee extension and your quad has to "catch" your weight as you weigh the food. You
knee bends some to do so, and your quad lengthens - you are using "eccentric" strength.
Studies have shows eccentric strength training is much more intense on the muscles and central nervous system than "concentric" strength training.
This strength plan deploys eccentric strength training for five exercises: Back Squat, Bench Press, Split Squat, Military Press and Pull Ups by causing you
to slowly lower the weight over a 5-second drop for each rep.
You’ll begin by finding your 1RM (Back Squat, Bench Press, Military Press) 3RM (Split Squat), and max rep bodyweight Pull Ups, then use a percentage
based progression (for all but Pull Ups) to increase the weight each week.
You'll also use eccentric strength for Pull Ups, but the progression is based on your max pull up number.
PROGRAM SPECIFICS
You’ll train strength 4 days/week, Monday, Tuesday, Thursday and Friday.
On Tuesdays and Fridays, you’ll complete a short, intense gym-based, multi-modal work capacity effort.
On Mondays and Thursdays, you’ll grind through a 10-15 minute Chassis Integrity circuit.
How Long should the strength sessions (Mon, Tues, Thurs, Fri) Take?
60-75 minutes. It will take a week or two to figure out the flow, and these sessions may extend to 75 minutes for the first couple weeks. But beginning week 3,
you should have a good idea of the flow and move through them quicker. Aim to finish right around 60 minutes.
If after Week 2 your are taking much longer than 65 minutes, you are resting too long between rounds and/or lingering with the mobility/stretch exercise too
long.
If these sessions are taking 50 minutes, you aren’t lifting heavy enough. Each circuit is not a mini-Crossfit WOD. You want the load to be as heavy as possible,
but still make the prescribed reps. Work briskly, but not frantically.
Easy = you can speak in full Hip Flexor Stretch Pigeon Stretch
Training: Training: sentences
(1) Work up to 1RM Back Training: Training:
Squat 1. Work up to 3RM (1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50%
Split Squat (2) Foam Roll Legs, Low
Back 1RM, then...4x Back 3RM, then...4x Split
RECORD 1RM Squat @ 75% 1RM Squat@ 75% 3RM
RECORD 3RM
(2) 6 Rounds Then... Then…
4x Eccentric Back Squat @ (2) 6 Rounds
80% 1RM (5 Second 4x Eccentric Split Squat @ 6 Rounds 6 Rounds
Drop) 80% 3RM (5 Second 4x Eccentric Back Squat @ 4x Eccentric Split Squat @
Instep Stretch Drop) 80% 1RM (5 Second 80% 3RM (5 Second
3rd World Stretch Drop) Drop)
(3) Work up to 1RM Bench Instep Stretch 3rd World Stretch
Press (3) Work up to 1RM Military
Press (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
RECORD 1RM 1RM, then...4x Bench 1RM, then...4x Military
RECORD 1RM Press@ 75% 1RM Press@ 75% 1RM
(4) 6 Rounds
4x Eccentric Bench Press @ (4) 6 Rounds Then… Then…
80% 1RM (5 Second 4x Eccentric Military Press
Drop) @ 80% 1RM (5 Second 6 Rounds 6 Rounds
Lat/Pec Stretch Drop) 4x Eccentric Bench Press @ 4x Eccentric Military Press
5x Shoulder Dislocate 80% 1RM (5 Second @ 80% 1RM (5 Second
(5) Max Reps Strict Pull Ups Drop) Drop)
Lat/Pec Stretch 5x Shoulder Dislocate
RECORD TOTAL REPS
(3) 6 Rounds (3) 5 Rounds for Time
(6) 6 Rounds 3x Eccentric Weighted Pull 30x Step Ups @ 15” Box
3x Eccentric Weighted Pull Ups… See Notes for 5x Burpees
Ups… See Notes for Loading 4x 40ft Shuttle
Loading 15 Second Rest
(4) 15 Minute Grind
Comments: 5x Kneeling Slasher @
The 5-Second Eccentric 25/35#
Drop is just that …. 5 full 5x Cauldron@ 15#
seconds. Count, “one-one 5x Sandbag Get Up@
thousand, two-one 40/60# - Alternate
thousand, three-one shoulders each round
thousand,” etc. until “five-
one thousand.” Drop slow
and time it so you reach
the bottom of the lift at 5
seconds.
Safety …
Notes:
Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use
35#. During Week 3, you will use 40# for all Pull Ups.
Eccentric Strength - Week 2
(2) 4x Bench Press @ 50% (2) 4x Military Press@ 50% (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
1RM, then...4x Bench 1RM, then...4x Military 1RM, then...4x Bench 1RM, then...4x Military
Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM
(3) 6 Rounds (4) 3 Rounds Every 60 (3) 6 Rounds (3) 5 Rounds for Time
3x Eccentric Weighted Pull Seconds 3x Eccentric Weighted Pull 30x Step Ups @ 15” Box
Ups… See Notes for 5x Scotty Bob @ 15/25# Ups… See Notes for 5x Burpees
Loading 10x Box Jump @ 20/24” Loading 4x 40ft Shuttle
10 Second Rest
(4) 15 Minute Grind (4) 10 Minute Grind
5x Sandbag Pick Up and 15/15 Kneeling Founder
Carry@ 40/60# 8x Hinge Lift@ 65/95#
5x Kneeling Slasher @ 15/15 Standing Founder
25/35#
5x Band Press Out
Notes:
Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use
35#. During Week 3, you will use 40# for all Pull Ups.
Eccentric Strength - Week 3
(2) 4x Bench Press @ 50% (2) 4x Military Press@ 50% (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
1RM, then...4x Bench 1RM, then...4x Military 1RM, then...4x Bench 1RM, then...4x Military
Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM
(3) 6 Rounds (4) 10 Rounds Every 60 (3) 6 Rounds (3) 3 Rounds Every 60
3x Eccentric Weighted Pull Seconds 3x Eccentric Weighted Pull Seconds
Ups… See Notes for 7x 40ft Shuttles Ups… See Notes for 5x Scotty Bob @ 15/25#
Loading Loading 10x Box Jump @ 20/24”
Notes:
Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use
35#. During Week 3, you will use 40# for all Pull Ups.
Eccentric Strength - Week 4
Easy = you can speak in full Hip Flexor Stretch Pigeon Stretch
Training: Training: sentences
(1) Work up to 1RM Back Training: Training:
Squat 1. Work up to 3RM (1) 4x Back Squat @ 50% (1) 4x Split Squat @ 50%
Split Squat (2) Foam Roll Legs, Low
Back 1RM, then...4x Back 3RM, then...4x Split
RECORD 1RM & Squat @ 75% 1RM Squat@ 75% 3RM
COMPARE TO SESSION RECORD 3RM &
1 COMPARE TO SESSION Then... Then…
2
(2) 6 Rounds 6 Rounds 6 Rounds
3x Eccentric Back Squat @ (2) 6 Rounds 3x Eccentric Back Squat @ 3x Eccentric Split Squat @
80% 1RM (5 Second 3x Eccentric Split Squat @ 80% 1RM (5 Second 80% 3RM (5 Second
Drop) 80% 3RM (5 Second Drop) Drop)
Instep Stretch Drop) Instep Stretch 3rd World Stretch
3rd World Stretch
(3) Work up to 1RM Bench (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
Press (3) Work up to 1RM Military 1RM, then...4x Bench 1RM, then...4x Military
Press Press@ 75% 1RM Press@ 75% 1RM
RECORD 1RM &
COMPARE TO SESSION RECORD 1RM & Then… Then…
1 COMPARE TO SESSION
2 6 Rounds 6 Rounds
(4) 6 Rounds 3x Eccentric Bench Press @ 3x Eccentric Military Press
3x Eccentric Bench Press @ (4) 6 Rounds 80% 1RM (5 Second @ 80% 1RM (5 Second
80% 1RM (5 Second 3x Eccentric Military Press Drop) Drop)
Drop) @ 80% 1RM (5 Second Lat/Pec Stretch 5x Shoulder Dislocate
Lat/Pec Stretch Drop)
5x Shoulder Dislocate (3) 6 Rounds (3) 5 Rounds for Time
(5) Max Reps Strict Pull Ups 3x Eccentric Weighted Pull 30x Step Ups @ 15” Box
Ups… See Notes for 5x Burpees
RECORD TOTAL REPS & Loading 4x 40ft Shuttle
COMPARE TO SESSION 15 Second Rest
1 (4) 15 Minute Grind
5x Sandbag Pick Up and
(6) 6 Rounds Carry@ 40/60#
3x Eccentric Weighted Pull 5x Kneeling Slasher @
Ups… See Notes for 25/35#
Loading 5x Band Press Out
Notes:
Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use
35#. During Week 3, you will use 40# for all Pull Ups.
Eccentric Strength - Week 5
(2) 4x Bench Press @ 50% (2) 4x Military Press@ 50% (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
1RM, then...4x Bench 1RM, then...4x Military 1RM, then...4x Bench 1RM, then...4x Military
Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM
(3) 6 Rounds (4) 10 Rounds Every 60 (3) 6 Rounds (3) 5 Rounds for Time
3x Eccentric Weighted Pull Seconds 3x Eccentric Weighted Pull 30x Step Ups @ 15” Box
Ups… See Notes for 7x 40ft Shuttles Ups… See Notes for 5x Burpees
Loading Loading 4x 40ft Shuttle
15 Second Rest
(4) 15 Minute Grind (4) 10 Minute Grind
5x Kneeling Slasher @ 15/15 Kneeling Founder
25/35# 8x Hinge Lift@ 65/95#
5x Cauldron@ 15# 15/15 Standing Founder
5x Sandbag Get Up@
40/60# - Alternate
shoulders each round
Notes:
Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use
35#. During Week 3, you will use 40# for all Pull Ups.
Eccentric Strength - Week 6
(2) 4x Bench Press @ 50% (2) 4x Military Press@ 50% (2) 4x Bench Press @ 50% (2) 4x Military Press@ 50%
1RM, then...4x Bench 1RM, then...4x Military 1RM, then...4x Bench 1RM, then...4x Military
Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM Press@ 75% 1RM
(3) 6 Rounds (4) 5 Rounds for Time (3) 6 Rounds (3) 3 Rounds Every 60
3x Eccentric Weighted Pull 30x Step Ups @ 15” Box 3x Eccentric Weighted Pull Seconds
Ups… See Notes for 5x Burpees Ups… See Notes for 5x Scotty Bob @ 15/25#
Loading 4x 40ft Shuttle Loading 10x Box Jump @ 20/24”
15 Second Rest
(4) 15 Minute Grind (4) 10 Minute Grind
5x Sandbag Pick Up and 15/15 Standing Founder
Carry@ 40/60# 8x Good Mornings @ 45#
5x Kneeling Slasher @ 8x Swings @ 16/20kg
25/35#
5x Band Press Out
Notes:
Example: You did 18 Pull Ups on your assessment. For all Eccentric Weighted Pull Ups in Week 1, you will use 30#. For all Pull Ups in Week 2, you will use 35#.
During Week 3, you will use 40# for all Pull Ups.
???????
Eccentric Strength - Week 7