ECCENTRIC - ISOMETRIC AND SUPRAMAXIMAL STRENGTH TRAINING
Eccentric training (90-100%)
It is possible to produce a greater amount of strength under eccentric (yielding, negative, lowering) conditions. While the difference between concentric (overcomming, positive, lifting) and eccentric limit strength varies between athletes, it is generally found to be +20-40% in favor of the eccentric regimen. This is evidenced by the fact that you can lower a much heavier load than you can lift.
As such it is possible to place a very large stimulus on the muscles by lowering a near-maximal or maximal load under control for several reps. The effects of this method are very pronounced. It can lead to a very important improvement in tendon strength, in the muscle limit strength capacity and in the nervous system’s capacity to activate the muscles. However, this method carries a huge burden on the nervous system and the tendons.
Pros: Can give you important gains in muscle and tendon strength when used properly. Improve the neural drive.
Cons: One of the most stressful training method, both on the nervous system and the musculoskeletal system. If used in excess it can overload the CNS, injure tendons and lead to overtraining. Leads to severe muscle soreness and stiffness after the training.
When to use the method: Near-maximal to maximal eccentric training should be used seldomly and generally in the middle portion of the preparatory period, if it’s used at all. Only advanced athletes should use this method and when they do they should do so for very short cycles (2-4 weeks) with at least 2 weeks between cycles. The volume should be kept very low (around 6 total reps per workout once a week).
Isometric training
This method was once very popular in the 60s and 70s but has been disregarded since. It consists of exerting strength against an imovable resistance. The logic is that isometric strength is slightly higher than concentric strength. This method do lead to strength gains, but only at the specific joint angle being worked. It is possible to gain strength in the whole range of movement by doing isometric holds at every 15o but those gains are not resdily transferable to dynamic movements.
Pros: Can lead to strength gains at a specific joint angle.
Cons: Not transferable to dynamic movements. Can increase blood pressure. Hard to quantify progress and thus to plan volume. Hard to vary intensity.
When to use the method: Isometric training can be used to strengthen a specific weak point in an exercise (sticking point) and during the rehabilitation process. Generally a few sets of 6-12 seconds are used.
Supramaximal method
These methods are to be delt with with prudence. They do carry a greater risk of injuries and can easily lead to neural overloading. They consist in using exercises in which you lift greater weights than you are capable. You do so by either:
1. Doing very heavy eccentric training (120-140%)
2. Cheating to get past the sticking point
3. Doing only partial reps (e.g. quarter squats)
These exercises place a huge stimulus on the nervous system (thus can produce great results or put you into stagnation … it’s a very fine line in this case) and on the tendons (moderation will strenghen them, excess will injured them). And it can lead to great strength gains. However, much like with isometrics, the gains are not always directly transferable.
Pros: Can yield important strength gains. Can help you bust through a strength plateau. Make you “used to” handling heavy loads.
Cons: It’s the easiest method to abuse. Gains are not always transferable. Important soreness.
When to use the method: Very very rarely! As a part of a shock microcycle it can be good. I would not recommend using any of these methods for more than 2 weeks straight. When used, the volume should be minimal. Only elite athletes should use this method, and never close to a competition.
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