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Eccentric Training Benefits & Risks

Eccentric training is a strength training technique that focuses on the lengthening or eccentric phase of an exercise by slowing down the movement. It provides benefits such as reduced injury risk, improved stability, and increased anti-inflammatory responses. Two studies presented found that both submaximal and supramaximal eccentric loads over 10 weeks improved lean mass and muscle function similarly. A systematic review found that current eccentric training methods like hamstring and flywheel training can improve jump performance in youth athletes under 18.

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Abinaya Ranganathan
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164 views7 pages

Eccentric Training Benefits & Risks

Eccentric training is a strength training technique that focuses on the lengthening or eccentric phase of an exercise by slowing down the movement. It provides benefits such as reduced injury risk, improved stability, and increased anti-inflammatory responses. Two studies presented found that both submaximal and supramaximal eccentric loads over 10 weeks improved lean mass and muscle function similarly. A systematic review found that current eccentric training methods like hamstring and flywheel training can improve jump performance in youth athletes under 18.

Uploaded by

Abinaya Ranganathan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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DR.

KALAM’S RESEARCH DAY


SREE BALAJI COLLEGE OF PHYSIOTHERAPY
TITLE : ECCENTRIC TRAINING

BY
CHARUMITHRA
BPT2nd *Year
DANIKA
GERARD
BPT2nd *Year
INTRODUCTION:
This is a common strength training technique that
involves manipulating the muscle lengthening portion of
an exercise, usually by slowing down the movement.
This is formally known as eccentric training — an
exercise method used by athletes, bodybuilders, and
physical therapists to yield a number of unique benefits.

-
Hoppeler,2019.

-Hoppeler, 2016.
DEFINITION:
 When it comes to strength training exercises, most of them include three phases: a
concentric phase, an isometric phase, and an eccentric phase.
 Eccentric training focuses on this last portion of the movement, making it more
challenging by slowing down the cadence, or speed, of the eccentric phase. During
the eccentric phase of the repetition, the external force of the weight, or gravity, is
greater than the force you generate to move it.
 This is why eccentric training is also known as completing “negative” reps.

-Clark and Patten,2021.


BENEFITS OF ECCENTRIC TRAINING:-
 Reduce your risk of injury
 Improve stability
 Boost your body’s anti- inflammatory responses
Evidence Acquisition: Peer – reviewed sources available on the web of science and
MEDLINE data- bases from 2016 to 2019 were gathered using searches associated
LIMITATIONS:
 Delayed onset Muscular soreness (DOMS)
 Risk of overuse injury.
EVIDENCE
Effects of submaximal and supramaximal accentuated eccentric loading on mass and
function
- Maroto-Izquierdo S.,et al 2023
ABSTRACT:
The aim of this study was to compare the effects of submaximal and supramaximal loading during EO training.
Emerges intensity relative to the force generation capabilities of eccentric muscle contraction. This finding was
interpreted eccentric training on changes in lean mass and muscle function.
RESULT:
After training, both SUB and SUPRA groups showed similar increases.
CONCLUSION:
Similar functional and structural effects were demonstrated after 10 weeks EO training with SUB and SUPRA eccentric
loads.
Building for the Future: A Systematic Review of the Effects of Eccentric Resistance
Training on Measures of Physical Performance in Youth Athletes
- Bright TE., et al 2023
ABSTRACT:
The aim of this study was the effects of eccentric training on measures of physical performance in youth athletes under
18 years.
RESULT:
The current eccentric training methods are hamstring and flywheel inertial training; improve jump performance.
CONCLUSION:
The findings of this systematic review support the inclusion of eccentric training in youth athletes to improve measures
of muscular strength , jump and change of direction performance.
ECCENTRIC TRAINING

-Daniel Preiato (2023)


REFERENCE
 Delextrat A, et al.(2020) Changes in torque-angle profiles of the hamstrings and hamstrings-to-
quadriceps ratio after two hamstring strengthening exercise interventions in female hockey
players. J Strength Cond Res;34:396–405. doi: 10.1519/JSC.0000000000003309. - DOI -
PubMed
 Gatz M, et al.(2020) Effect of a 12-week eccentric and isometric training in Achilles
tendinopathy on the gastrocnemius muscle: An ultrasound shear wave elastography study.
Muscles Ligaments Tendons J;10:929. https://doi.org/10.32098/mltj.01.2020.12.
 Kojic F,et al.(2021) Effects of resistance training on hypertrophy, strength and
tensiomyography parameters of elbow flexors: role of eccentric phase duration.,Biol
Sport, (4):587-594 MED: 34937968.
 Wochatz M, et al. (2022) Application of eccentric training in various clinical populations:
Protocol for a multi-centered pilot and feasibility study in people with low back pain and
people with multiple sclerosis. PLoS ONE 17(12): e0270875.
https://doi.org/10.1371/journal.pone.0270875 pmid:36548298.
 Bright T, et al.(2023). Development and reliability of countermovement jump performance in

youth athletes at pre-, circa- and post-peak height velocity. Int J Strength Condition;3 .
 https://doi.org/10.1080/17461391.2023.2184726 .

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