Eccentric Strength Training

The unit on eccentric strength training is highly practical-oriented. In a short introductory theoretical part, we discuss the eccentric functioning of muscles and their characteristics or differences compared to concentric and isometric functioning. Eccentric training can be conducted in various ways depending on the training goal. For example, specifically slowly performed eccentric phases in strength exercises in bodybuilding, aimed at increasing muscle mass, are very popular (see HIT-Training unit). However, eccentric training is also used to improve explosive strength, in injury prevention, and in the rehabilitation of tendon injuries.

In this unit, however, eccentric maximal strength training takes center stage. This is a specific training method with supramaximal loads (>1 repetition maximum) for very advanced athletes. Since fewer motor units are involved in an eccentric contraction (due to the passive resistance of the cross-bridges), more mechanical load is placed on the activated motor units in an eccentric contraction.

As a result, eccentric training can generate up to 1.3 times more tension than concentric training, thus providing a higher stimulus to muscle fibers. Eccentric strength training is therefore one of the best methods for increasing strength levels in elite athletes.

In the practical part, the main focus is on eccentric training in basic exercises such as squats, deadlifts, and bench presses, with the implementation explained and practiced in detail. Additionally, instructions are provided on how to specifically prepare and gradually introduce an athlete to eccentric maximal strength training.
Thus, our graduates are familiar with the advantages and disadvantages of eccentric strength training and, most importantly, how and with which target groups it can be effectively used.