frogbyte wrote:That PDF makes me want to try eccentric calf movements even more. Just need to find some semblance of a baseline first though.
Warren Frost "Eccentric Movement..." article is one of the best that I have seen. Let me provide a bit more feedback on eccentric training that falls in line with Frost article.
Eccentrics with up to 150% of you Concentric...NOT!
Many article state that you can peform let's say an eccentric bench press in which you lower the weight with up to 150% of your max bench press. That's one of the stupidest statements I've ever read.
That would mean if you could push up 300 lbs in the bench press, you could lower 450 lbs down to your chest. I guarantee 300 lb bench presser who attempts to lower 450 lbs to their chest will fined the bar wrapped around their neck.
Frost Eccentric Load Recommendations and MINE.
Frost recommends maximum heavy eccentric loads of 110-120%. This MAKES sense. That would mean the MOST a 300 lb bench presser would use in an eccentric movement would be 330-360 lbs.
However, that does NOT mean a 300 lb bench presser should use 330-360 lbs in an eccentric bench press.
Before moving on let me address one of my "pet peeves". I am anal. The majority of individuals often refer to eccentrics as "Eccentric Contractions".
There is NO such animal as an "Eccentric Contraction". An eccentric movement is defined as a lengthening of the muscle via lowering weight.
Contraction means to SHORTEN. Thus, an "Eccentric Contraction" means you are lengthening and shortening the muscles at the same time. That is NOT possible. It's an oxymoron. It like the expression "Bitter-Sweet"...it CANNOT be both bitter and sweet!
Kenny's Eccentric Load Recommendation
Example based on a 300 lb bench presser. Someone who can push up (concentric CONTRACTION) 300 lbs.
Start any eccentric resistance movement exercise with a submax. A submax would be something less than 300 lbs. (Supramax loads are define as those above you concentric contraction. Thus, a 310 eccentric would be a "Supramax" load).
The first week of your eccentric bench press training program begin with a load like 250 lbs for 2-4 reps for about 3 sets. Lower the weight should take 2-6 seconds.
As with any new exercise, you want to "introduce" your body to it. By doing so, you MINIMIZE the any soreness and allow the muscles time to get acclimated. (Hans Selye's General Adaptation Syndrome)
The second week you can increase you eccentric bench press load to let's say about 270 lbs. The third week, you can bump it up to about 290 lbs.
Just as with any other exercise you want to allow some time to introduce the body to a new movement and then progressively increase the load each week.
2) Place the Eccentric bench press/exercise at the end of your workout.
3) Perform Eccentric ONLY Strength training infrequently. The Soviet athlete eccentric only strength training was approximately 10% of their annual training. (Secrete's of the Soviets/Dr Michael Yessis).
Eccentrics can be a bit hard on one's recovery system, no matter you age. Thus, limit their use.
4) Employ some Altitude Drops/Depth Landing Eccentrics. Altitude Drop Curl (bench press, any exercise) can be performed just as dropping off a box and sticking the landing as illustrated it the video that I posted.
Altidude Drops/Depth Landings are plyometrics WITHOUT the rebound, jumping back up. All you do is "stick the landing" as you would in a dismount in gymnastics.
"Altitude Drop Muscle Activation"
About 3/4 of the way through the video above, "Altitude Drop Muscle Activation" is demonstrated.
5) Start ANY Altitude Drop/Depth Landing/"Altitude Drop Muslce Activation" exercise with a VERY LIGHT LOAD or START you drops from a very short distance.
Mass X Acceleration = Force
That meaning the hevier an object is traveling the greater its force.
Or as some else once said, "Jumping out of a 6 story building won't kill you. It the sudden stop you have to worry about."