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
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
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
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
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.
To see exactly how I program this, check out any of my pre-set speed programs.
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