P.E.D.'s
March 13, 2018
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 joints.
Becoming Bulletproof
Many injuries occur 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 and really the three phases of a lift. Like what you read here and want to learn more or include this style of training in your preparation for the D10. Stay tuned. Those workouts are coming soon! Shoot me an email at adam.nelson@thed10.com titled “HOOK ME UP!” and I’ll let you know where and when you can find them.