Eccentric vs Tempo

Summary: Eccentric contractions have long been known to improve muscle hypertrophy. Ryan Collins joins Clayton Berrang to discuss Eccentrics vs Tempo training and how to implement both. <a href="https://sportsmedicinebroadcast.com/wp-content/uploads/2022/08/IMG_0568.jpg"></a> Where in the timeline are the athletes? Once they can move without bracing Strength Deficit Eccentric training benefits Supermaximal load and trying to move that through the eccentric motion A load that can not move through the concentric movement How would you recommend emphasizing eccentric training? Tempo training is a safe place to start but it affects the muscle adaptations Most ATs and PTs are probably already doing this. EX: single leg squat - box progression - Reverse engineer sprinting Brakes are going to be important to anything we move But eccentric training offers so much more than just the brakes Triphasic training When do you transition from eccentric training? Time of year and sports demands Talk about the cycles for football Summer is great for super maximal loads for the experienced lifters Beginners lifted should be doing triphasic The full stretch-shortening cycle would be in season Tempo training is one of the easiest forms of progression for an athlete's body Most adaptations from the eccentric load Increased reps give some adaptations Tempo is the lowest ROI Box squats example Tempo training and progress through the tempo training 4x5 with a 3 sec - 4-5 and up to 8-second tempo Now we use slightly heavier weight with about a 2-second tempo 5 - 7 - 10 - 12 reps progression Progress through load 4x5 and increase the load over the next 4 weeks How do we set up a supermaximal eccentric? Rack setup with safety catches and partners or team lift it back up We are looking at 5/10% above our maximal level We can do 5 sets of 1 Is there a tempo in this eccentric? Move it as slowly as possible The nordic hamstring curl is an example “What works works” If you move slowly you will move slow, move fast to move fast” Late RTP 6 months out ACL? Overload plays in Their body is avoiding positions needed for power due to injury. Post activation potentiation Bands are a great tool Apply them in multiple planes of motion. You can pull them into an overloaded position Forward-backward lunge with the band Clayton Berrang - Email cberraang@athleteth.com <a href="https://sportsmedicinebroadcast.com/wp-content/uploads/2017/04/cropped-SMB-LOGo.png"></a>

Eccentric vs Tempo

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