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How to Incorporate Eccentric Training Into a Resistance Training Program

Mike, Jonathan PhD, CSCS*D, NSCA-CPT*D, USAW1; Kerksick, Chad M. PhD, ATC, CSCS*D, NSCA-CPT*D2; Kravitz, Len PhD3

Strength & Conditioning Journal: February 2015 - Volume 37 - Issue 1 - p 5–17
doi: 10.1519/SSC.0000000000000114
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ABSTRACT ECCENTRIC TRAINING AND ECCENTRIC MUSCULAR CONTRACTIONS FOCUS ON ACTIVE LENGTHENING WHILE LOADED. WHEN COMPARED WITH CONCENTRIC MOVEMENTS, ECCENTRIC ACTIONS YIELD GREATER FORCE LEVELS WITH CONCOMITANT LOWER NEUROMUSCULAR ACTIVATION LEVELS. ECCENTRIC TRAINING IS MAINLY INCORPORATED INDIRECTLY BY STRENGTH AND CONDITIONING AND FITNESS PROFESSIONALS LEADING TO IT BEING OFTEN UNDERUSED AND UNDERVALUED. ECCENTRIC TRAINING CAN READILY BE INCORPORATED INTO A TRAINING PROGRAM ALONG WITH THE USE OF NONTRADITIONAL EXERCISES FOR ALL POPULATIONS. THIS ARTICLE EXAMINES THE SCIENCE OF ECCENTRIC TRAINING AND EXTENDS THIS SCIENCE BY FOCUSING ON PRACTICAL RECOMMENDATIONS. SUGGESTED PROGRESSIONS ARE PROVIDED DEPENDING ON TRAINING BACKGROUND ALONG WITH CASE STUDY SCENARIOS.

1Department of Health, Exercise and Sports Sciences, University of New Mexico, Albuquerque, New Mexico;

2Department of Exercise Science, School of Sport, Recreation and Exercise Sciences, Lindenwood University, St. Charles, Missouri; and

3Exercise Physiology, Department of Health, Exercise and Sports Sciences, University of New Mexico, Albuquerque, New Mexico

Conflicts of Interest and Source of Funding: The authors report no conflicts of interest and no source of funding.

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Jonathan Mikeearnedhis PhD in Exercise Physiology at the University of New Mexico.

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Chad M. Kerksickis an associate professor of Exercise Science at Lindenwood University.

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Len Kravitzis the program coordinator of exercise science and a researcher at the University of New Mexico.

© 2015 by the National Strength & Conditioning Association