Eccentric Training Guidelines

1 Oct

All Athletics coaches are always searching for ways to maximise strength, power, and injury resilience. Eccentric training, which focuses on the muscle lengthening phase of movements, is heavily used in Track and Field for its ability to enhance performance and prevent injuries. According to recent findings in the article "Implementing Eccentric Resistance Training—Part 2: Practical Recommendations", coaches can strategically incorporate eccentric resistance training (ERT) for both developing and elite athletes to boost performance in sprints, jumps, and throws.

Why Eccentric Training?

Eccentric strength training focuses on the lengthening phase of muscle actions, the phase when muscles are stretched under tension. Studies show that this method leads to significant gains in strength, power, and muscle hypertrophy, as well as better recovery and reduced injury risk.

Strength Gains: ERT produces superior strength improvements by targeting neuromuscular adaptations, crucial for track athletes’ explosive movements.
Injury Prevention: Eccentric exercises such as Nordic hamstring curls are highly effective in reducing hamstring injuries, especially in sprinters. Strengthening muscles during the eccentric phase makes them more resilient to injury during high-speed movements.
Power Output: ERT improves performance in power-based activities such as jumping and sprinting, increasing the rate of force production and muscle activation. Track athletes benefit from greater acceleration and explosive power, enhancing performance in events like the 100m sprint or long jump.

Practical Recommendations for Coaches

Coaches can use different forms of eccentric training to improve athletes’ strength and performance. Key methods include Tempo Eccentric Training, Flywheel Inertial Training (FIT), and Accentuated Eccentric Loading (AEL).

1. Tempo Eccentric Training (TET)

TET involves slowing down the eccentric phase (3–6 seconds) to increase the time under tension (TUT) for hypertrophy and strength. This method is particularly effective during offseason or hypertrophy phases when muscle growth and endurance are primary goals.

Implementation: Use moderate weights and slow eccentrics during compound movements like squats, hamstring curls, and calf raises.
Training frequency: 2–3 times per week with 48 hours of recovery between sessions.
Exercises: Eccentric squats, Nordic hamstring curls, eccentric calf raises.

2. Flywheel Inertial Training (FIT)

FIT uses a flywheel device to provide resistance throughout the entire range of motion, particularly the eccentric phase. Studies show FIT improves both strength and power by applying eccentric overload.

Guidelines: Perform 4 sets of 7 repetitions with 90–180 seconds of rest between sets. Sessions should be performed no more than twice a week, with 48 hours of recovery.
Equipment: Flywheel devices like the YoYo™.
Exercises: Flywheel leg press, eccentric deadlifts.

FIT has been shown to increase power output by up to 30% over 5–7 weeks in elite athletes, making it a powerful tool for coaches looking to optimise performance. Unfortunately, the equipment required is expensive and not commonly available outside of High Performance training environments.

For interested coaches and/or clubs, individual units are available for purchase either as wall-mounted or free-standing devices.

3. Accentuated Eccentric Loading (AEL)

AEL involves overloading the eccentric phase (105–130% of the concentric load) while performing traditional lifts. This method is especially effective for advanced athletes and has been shown to improve strength and power more than traditional training alone.

Guidelines: Use loads that are 30% heavier than the concentric phase, performing 3–4 sets of 4–6 reps.
Best for: Elite and senior athletes looking to boost peak performance, especially during strength and power phases.
Exercises: Split squats, eccentric deadlifts, Nordic curls.

4. Plyometric Training (PT)

Eccentric-focused plyometrics, such as drop jumps and depth landings, offer track and field athletes a way to improve the stretch-shortening cycle (SSC), which is vital for maximizing power during sprints and jumps. Coaches should structure PT based on the athlete’s strength levels.

Guidelines:
- Beginner: 80–100 ground contacts per session.
- Intermediate: 100–120 contacts.
- Advanced: 120–140 contacts.

Plyometrics should be periodized and balanced with eccentric strength work to prevent fatigue and injury.

Example Exercises

Developing Athletes
Include eccentric specific exercises 1-2 times per week as part of the athlete’s resistance program.

Nordic Hamstring Curl 3 x 6-8
Eccentric Squats 3 x 8-10
Eccentric Calf Raises 3 x 10-15
Eccentric Push Up 3 x 8-12

Advanced Athletes
Include eccentric specific exercises 1-3 times per week (depending on season phase) as part of the athlete’s resistance program or as stand alone eccentric-specific training sessions.

Eccentric Single-Leg Press 4 x 6-8 each leg
Eccentric Deadlifts 4 x 4-6
Weighted Nordic Hamstring Curls 3 x 6-10
Split Squat 3 x 6 each leg

When to Implement Eccentric Training?

Eccentric training is best implemented in the offseason or hypertrophy phases when the focus is on muscle growth and endurance. There is a risk that slower eccentric phases may reduce concentric power output, so should not be overused during peak performance periods. However, high-intensity eccentric methods like AEL and FIT can also be used during peak strength and power phases to optimise performance.

Key Considerations for Coaches:

Recovery: Eccentric exercises can lead to higher levels of muscle damage and soreness (DOMS), affecting the quality of subsequent sessions. Adequate recovery (48–72 hours) is critical.
Progressive Loading: As with all resistance training, start with lower loads and gradually increase eccentric resistance over time.
Specificity: Use event-specific movements (e.g., sprint drills with eccentric overload) to maximise transfer to performance. Consider the joint angle demansd of your athlete and apply similar requirements to the exercise (e.g., quarter or half eccentric squats rather than full depth).

By integrating these eccentric methods into training, track and field athletes can experience improved strength, power, and resilience, helping them reach new levels of performance.