I’ve posted a lot about isometrics, now it’s time to highlight the...
Fred Duncan@Fred__Duncan
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Jun 24, 2025
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I’ve posted a lot about isometrics, now it’s time to highlight the other contraction I highly value in athletic preparation…eccentrics.
In The Art and Science of Sport Preparation, I dive into how and why we use eccentrics throughout the program, EQIs, tempo eccentrics
In The Art and Science of Sport Preparation, I dive into how and why we use eccentrics throughout the program, EQIs, tempo eccentrics
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and even faster eccentric work. Here’s how I tend to think about them.
1. Eccentric Quasi-Isometrics / Long-Duration Eccentrics
Slowest, high time-under-tension, Emphasizes structural adaptation and control
2. Tempo Eccentrics
Introduces controlled movement under submaximal
1. Eccentric Quasi-Isometrics / Long-Duration Eccentrics
Slowest, high time-under-tension, Emphasizes structural adaptation and control
2. Tempo Eccentrics
Introduces controlled movement under submaximal
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load, high demand on movement quality and internal cueing, but still slow enough to emphasize position and tissue tolerance. Prepares athletes for more intense eccentric stress.
3. 2/1 Eccentrics / Supramaximal Work
Intentionally surpasses concentric ability, Mechanically
3. 2/1 Eccentrics / Supramaximal Work
Intentionally surpasses concentric ability, Mechanically
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taxing, works well before you introduce fast or reactive eccentric tasks.
4. Extensive Jumps
Lower amplitude, higher frequency, rhythmic jumps. Introduction to SSC work, good bridge into higher-velocity work while building rhythm, control and volume.
5. Fast Eccentrics
4. Extensive Jumps
Lower amplitude, higher frequency, rhythmic jumps. Introduction to SSC work, good bridge into higher-velocity work while building rhythm, control and volume.
5. Fast Eccentrics
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High eccentric RFD, deceleration, likely belongs after you’ve built baseline coordination and control
6. Intensive Plyometrics / Shock Method
high force, high amplitude, fast GCTs. Depth jumps are known for extremely high eccentric loading. Typically seen as most intense.
6. Intensive Plyometrics / Shock Method
high force, high amplitude, fast GCTs. Depth jumps are known for extremely high eccentric loading. Typically seen as most intense.
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To see exactly how I program this, check out any of my pre-set speed programs.
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