Characteristics of Eccentric Muscle Action

High force-tension ratio

↓ metabolic cost for muscular work Produced at the same intensities as concentric muscular actions

↑ muscle strength in all forms of muscle contraction

Regional hypertrophy
Selective
Architectural remodelling of the muscles

↑ execution velocity =↑ force

production
Mechanical paradox Unique force-velocity relationship
↓ execution velocity =↓ force
production

Rely on different morphological structures that support the eccentric action

Maximal muscle strength

Explosive force Rate of force development

Muscle hypertrophy

Muscular power

Muscle remodelling
Enhances
Reordering of tendon collagen fibers

Metabolism & structural properties

Muscle-tendon complex adaptations
Genetic pattern

Altering Protein synthesis

Phenotype

History-dependant muscle properties

Recovery of mechanical energy
Muscle-tendon unit length
Structural & Mechanical Factors
Velocity
Magnitude
Recovery of mechanical energy Elastic spring
Stiffness
Proprioceptors
Neural Factors No change in muscle length Active lengthening of muscle tissue
Pre-activation
Muscle Actions Isometric Concentric Eccentric Stretch-Shortening Cycle (SSC)
Technical skills Biomechanical factors Eccentric Resistance Training: Definitions,
Eccentric muscle function Underlying Factors that Influence Eccentric Muscle Activity
Stiffness Underlying Factors, & Methods Shortening of muscle tissue
Action Active muscle lengthening is immediately followed by active muscle shortening Allows the muscle to act like a spring An action linked to energy
Storage
Amplification
Compliance
References Neuromuscular pre-activation
Length-tension relationship Structural & Mechanical Factors
Mechanisms Stretch-reflex contributions
Force-velocity relationship
Production of heat Shock absorber Recoil of elastic energy stored in tendons
Fibre type composition Burgos-Jara, C., Cerda-Kohler, H., Aedo-Muñoz, E., &
Miarka, B. (2023) ‘Eccentric Resistance Training: A Muscle spindle of the muscle-tendon unit
Unit motor recruitment Methodological Proposal of Eccentric Muscle Exercise Stretches
Neural Factors Classification Based on Exercise Complexity, Training Non-contractile tissue within the muscle
Rate coding
Objectives, Methods, & Intensity’, Applied Sciences, Eccentric pre-stretch
13(13), 7969, https://doi.org/10.3390/app13137969. Magnitude
Depends on the stretch’s Rate Manipulating these variables Affect the energy stored during the eccentric pre-stretch action
3 phases Duration
Handford, M.J., Bright, T.E., Mundy, P., Lake, J., Theis, N., &
Hughes, J.D. (2024) ‘A Conceptual Framework of Different Amortisation The time from the cessation of the eccentric pre-stretch to the onset of the concentric muscle action The shorter the amortisation phase, the more effective & powerful the SSC movement As the stored energy is used efficiently in the transition
Eccentric Training Methods’, Strength & Conditioning
Journal, 46(2), 148, Concentric shortening phases The resultant power production performance phase Results from many interactions Biomechanical response Utilises the elastic properties of the pre-stretched muscles
https://doi.org/10.1519/SSC.0000000000000781. Characteristics High angular displacement
Slow SSC
Long ground contact time >0.25 s
Low angular displacement
Fast SSC
Eccentric-concentric contraction time Short ground contact time <0.25 s
Accentuated muscle pre-activation Before landing
High velocity eccentric phase
Effective SSC characteristics Rapid amortisation phase During ground contact

Pre-activation ↑ muscle spindle sensitivity ↑ the regulation of Reflex potentiation

Stiffness in eccentric phase

Eccentric Training Methods: Motions & Desired Adaptations Eccentric Muscle Actions: Defining Eccentric Motion

Maximal Eccentrics
Weight releasors Overcoming Eccentrics
Specialised equipment Definition
Specialised equipment
Definition
Supramaximal accentuated eccentric loading (>100% of concentric 1RM) Eccentric motions Maximal eccentrics From the initiation of the eccentric phase to the end of the eccentric phase
Strength ↑↑↑ From the initiation of the eccentric phase
A person cannot
Physiological adaptions Hypertrophy ↑↑ The individual can

Power output ↑↑↑

Decelerate
Decelerate & stop the negative displacement of body or external mass
Stop displacing negatively
Reverse the body or external mass for the upward phase
The end of the eccentric phase coincides with either
There is no intention to perform the amortisation phase as minimally as possible
Weight releasors The exercise end range of movement
Specialised equipment If the amortisation phase is too long
Specialised equipment When an external mass is unloaded
Overcoming eccentrics It may not contribute to the SSC at all
Eccentric motions Submaximal accentuated eccentric loading (<100% of concentric 1RM) They can then complete the deceleration of their new mass
SSC Rebound eccentrics Desired Outcomes
↑↑ Strength
Desired Outcomes
↑ Mechanical demand ↑ Max effort strength
↑↑ Hypertrophy Physiological adaptions
Learn correct movement technique
↑↑ Power output ↑ Muscle mass
Experience heavy eccentric loads

↑ Muscle hypertrophy
Methods
Methods
Specialised equipment Flywheel training device Submaximal-maximal accentuated eccentric loading (AEL)
Supramaximal AEL
Overcoming eccentrics Tempo training
Eccentric motions 2-1 method
Flywheel training SSC Rebound eccentrics Flywheel training
Eccentric only
Strength ↑↑ Isokinetic training
Physiological adaptions Hypertrophy ↑↑

Power output ↑↑ Rebound Eccentrics

Dissipating Eccentrics
Definition
Definition

No specialised equipment needed Specialised equipment From the initiation of the eccentric phase
The eccentric phase begins after an initial impact from a catch or land
Overcoming eccentrics Eccentric motions The individual can
↑ Strength
Tempo training A body or external mass is then displacing negatively
Decelerate & stop the negative displacement of body or external mass
↑↑ Hypertrophy Physiological adaptions The end of the eccentric phase occurring once the body or external mass has
Reverse the body or external mass for the upward phase
↑ Power output Decelerated Consists of an SSC task
Stopped displacing
This is performed as rapidly as possible
There is no desire to
Specialised equipment needed The eccentric action subsequently enhances the proceeding concentric action
Specialised equipment Decelerate the body or external object as quickly as possible
Isokinetic dynamometer Desired Outcomes
Negatives (eccentric only) Eccentric motions Maximal eccentrics Desired Outcomes

↑↑↑ ↑ Eccentric RFD

Strength ↓ Landing force
Physiological adaptions Hypertrophy ↑↑
↑ SSC response
Power output ↑
Compared to deceleration eccentrics ↑ Eccentric velocity
Effective learning technique
Methods
Methods
Overspeed eccentrics
Resistance bands Specialised equipment Shock method
Accelerated eccentrics
Overcoming eccentrics Plyo-AEL/ accelerated eccentric loading (ACEL)
Eccentric motions
SSC Rebound eccentric Accelerated eccentric loading Shock method
↑↑ Strength
↑ Hypertrophy Physiological adaptions
Deceleration Eccentrics

↑↑↑ Power output Definition

After an initial impact from a catch or land, the initiation of the eccentric phase occurs

Specialised equipment No specialised equipment needed A body or external mass is then displaced negatively

Overcoming eccentrics The end of the eccentric phase occurring once the body or external mass has
Eccentric motions
Accelerated eccentrics SSC Rebound eccentric

Strength ↑↑ Decelerated
Stopped displacing
Physiological adaptions Hypertrophy ↑
There is a desire to
Power output ↑↑↑
Decelerate the body or external object as quickly as possible
Desired Outcomes

Resistance bands Specialised equipment

↑ Impact forces
Overcoming eccentrics
SSC Rebound eccentric
Eccentric motions ↑ Eccentric RFD during landing
↑ Time to stabilisation capabilities
Overspeed eccentrics
↑↑ Strength
↑ Hypertrophy
Effective learning technique
Physiological adaptions
Methods
↑↑↑ Power output
Shock method
Accelerated eccentric drop catch method
Specialised equipment No specialised equipment needed
Dissipating eccentrics
Eccentric motions Deceleration eccentrics
Shock method
SSC Rebound eccentrics

Strength ↑↑
Physiological adaptions Hypertrophy ↑

Power output ↑↑↑

No specialised equipment needed Specialised equipment

Maximal eccentrics Eccentric motions

↑↑ Strength 2-1 method

↑↑ Hypertrophy Physiological adaptions

↑ Power output