Health & Wellness

What is Eccentric Training? Why you should do it

September 27, 2016
Eccentric training

Have you heard of Eccentric Training?  No, I don’t mean quirky or unconventional behaviour but rather a style of strength training.   Last week, Mike and I had our usual weekly P.T. session with our lovely trainer, Nikki.  It is always a surprise as to what we will be doing which keeps us on our toes and also interested.

When Nikki said we were doing Eccentric training I had no idea what she was talking about.  I love that about her, always the unexpected plus I learn something new each week.

What is Eccentric Training?

There are two main phases to a movement, concentric and eccentric. General athletes spend most of their time working the concentric phase and by just doing this, can build strength and muscle. To have better balanced muscles, it is essential to train the eccentric phase. Gravity normally assists this phase but if you recruit your braking muscles, you’ll be working eccentrically.

Let’s take a body weight squat, the weight of your body and gravity will allow you to get down, then, you’ll recruit your muscles (prime movers quads and gluts) to concentrically push your body back to a vertical position. It’s the lowering phase of a squat that will work your muscles eccentrically. Lower slowly and with control, the slower you move into the squat the more you’ll challenge those muscles.

Try it once without weight and if your body isn’t sore (DOMS) two days lately, you may need to add weight but remember only add weight to the lowering phase, this is where a training partner or personal trainer will come in handy. The more you challenge your muscles, the stronger and better balanced you’ll become.

Examples of Eccentric Training

During our session, our Eccentric Training consisted of squats, push ups and crunches.   We had to do each 10 times taking 10 slow counts to complete each one.  After we had completed the three exercises we took a rest and then repeated twice more.

Squats – 10 times

Take 10 slow counts down as far as you can go and one count to stretch back up

Push ups – 10 times

Note:  You can do them either from a kneeling position or normal plank position depending on your level of fitness.

Take 10 slow counts to lower down and one count to raise back up.

Crunches – 10 times

From a sitting position, slowly lower down one verterbrae at a time until lying flat on mat for 10 slow counts and then sit up in one count.

Once you have completed all three sets that is counted as the first set.  Take a rest and repeat twice more.

If you don’t have a personal trainer or haven’t exercised for some time, get a health check first and then take it SLOWLY and at your own pace.

Let’s Keep Sizzling!

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2 Comments

  • Reply Debbie October 1, 2016 at 11:00

    Great post! Eccentric training is hard! I’m not sure I could do one eccentric pushup! Thanks for sharing at the Blogger’s Pit Stop!

    • Reply Sue Loncaric October 3, 2016 at 14:55

      Hi Debbie! Yes I hate those type of push ups or any push ups really even though my PT gives them to me!!!

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