D10 Blog

Eccentric Training from Olympic Gold Medalist Adam Nelson (Cont'd)

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Becoming Bulletproof

Many injuries occur when during the landing or transitional phases of a given movement. For example, most knees get blown out during an aggressive change of direction. Most shoulders or pectoral muscles get injured when bracing from a fall. Those are both examples of eccentric actions. These injuries occur when the collective strength of the muscles and tendons (and sometimes bones) are incapable of handling a specific stress like landing. Increasing your eccentric strength will make you less prone to injuries. 

Wrapping it Up

So that’s more than most you will ever need to know about Eccentric Training
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Maintenance For The Corporate Athlete

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Combating Stress
By: Dr. Jeff Rosenberg

Nothing can throw you off your game faster than a particularly stressful day. Over time, stress and tension can eat away at all the hard work you've done training. Surprisingly, it could even undo strict maintenance you've kept up with otherwise. That's why taking an active approach to preventing stress, and then minimizing the impact of inevitable stress that comes with a rigorous corporate job should be a vital part of your maintenance practices.

High stress is quickly becoming a normal part of life in the workplace. According to OSHA, stress cost American companies… Read More


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Eccentric Training (continued...)

TEMPO and Efficient Movement

Working with young children and event octogenarians, I’ve been able to safely progress these athletes to loaded squats and deadlifts by starting light and slowing the eccentric phase to a crawl. The slow movement requires the individual to actively control the body. They actually have to think about which muscles to contract and how to move the body. This reestablishes or creates a stronger neural connection to the muscles. Over time movement pattern improves substantially. An efficient movement has an added benefit too as it reduces the wear and tear on Read More

Sitting And The Corporate Athlete

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By: Dr. Jeff Rosenberg

The average American now sits for over nine hours a day, surprisingly even more than they sleep. That may not seem bad when you consider a lot of that time is spent behind a desk working hard, but in reality keeping your body in the seated position for hours is incredibly unhealthy. Even if you are incredibly active during the time you are not sitting behind a desk or a couch, you cannot undo the damage done by sitting.

 You've probably heard the catchphrase at some point in your life, whether on the news or at… Read More


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Eccentric Training (continued...)

The isometric is an often overlooked phase of a lift particularly when training athletes. Research by Cal Dietz and Ben Peterson found that the difference between good athletes and great athletes often occurred at the moment athletes transitioned from the eccentric to the concentric phase. Wait...What? Yes, it’s a little confusing, but hopefully this will simplify. Isometrics usually occur at the end ranges of a specific motion. For example: In the vertical jump you will bend your knees and sink to a specific spot and almost instinctively explode up from that spot. That spot
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Eccentric Training

In my last article, I spoke about my personal experiences with tempo while training for the Olympic Games. It’s remarkable what an impact this evolution made in my training. Yes, my arms got bigger (side note: My arms did actually increase almost 2.5 inches circumference in about 3 months), but more importantly it increased my overall power output. I could move more weight faster and that’s the secret to unlocking your power. In this piece we’ll take a deeper dive into the nuances of tempo training. However, if you want the cliff note version see
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Save The Hammies

By: Alison McGinnis, PT, DPT, FAFS
Finish Line Physical Therapy

Having witnessed the D10 over the last few years, the number one injury we see over and over again are hamstring strains. With multiple running events spread throughout the day and maximal strength required for events in between it's no wonder that the hamstrings take a beating!

Let’s go through a bit of anatomy first to better understand the function of the hamstring. The hamstring is made up of three different muscles that attach on the bottom of the pelvis (ischial tuberosity) and run down below the knee to attach…
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Eccentric Training (continued...)

Oh, and if you’re still interested, here’s the most awesome arm workout that made me puke in 2003.  

A1. Mid Incline hammer Curls 3x6-8 15sec 4010
A2. Reverse Mid-Grip Curls 3x6-8 15sec 3010
A3. Low Rope Supinating Curls 3x6-8 120sec 3010
A4. Decline Pronating DB Tri Ext 3x8-12 15sec 5010
A5. Lying BB Tri Ext w/Chains 3x8-10 15sec 3110
A6. Kneeling Rope Pressdowns 3x12-15 120sec 2010
B1. Decline EZ Bar Pronated Wrist Curls 3x10-12 75sec 2010
B2. One Hand Supinated DB Wrist Curls 3x10-12 75sec 2010 

A1 through A6 are completed as a superset
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