Augmented Eccentric Loading...

**Dale Mabry** · 01-13-2006, 09:18 AM

I was on the hopper again, reading an older Strength Training and Conditioning Journal article.

Anyway, you essentially load a heavier weight for the eccentric portion and have it release at the bottom of the movement. This allows you to produce more force concentrically. It seems to be based on good theory, at any given neural recruitment level, force is 20-30% greater eccentrically as opposed to isometrically or concentrically. So if you increase the force you need to produce eccentrically by loading more weight and having that weight release at the bottom, the extra fibers recruited for the eccentric portion will produce a greater concentric action.

This is from Moore & Schilling, 2005 in the October 2005 Strength and Conditioning Journal.

**P-funk** · 01-13-2006, 11:09 AM

you mean using weight releasers?

**TJ Cline** · 01-13-2006, 11:10 AM

Seems very hard to apply that to real life training

**Dale Mabry** · 01-13-2006, 11:12 AM

How so?

**Dale Mabry** · 01-13-2006, 11:12 AM

Originally Posted by P-funk

you mean using weight releasers?

Yeah, but there were other methods.

**P-funk** · 01-13-2006, 11:15 AM

Originally Posted by Dale Mabry

Yeah, but there were other methods.

what other methods? The only thing I have seen is weight releasers. Never tried it though. Looks like it would work.

**Dale Mabry** · 01-13-2006, 11:19 AM

Depth jump w/dumbbells in hand, let them go at the bottom.

Depth Jump where you have bands around your waist. A person on either side of you is stepping on the band at the floor level. When you hit the amortization area they release the bands.

Can't remember any others, I will let you know after my next crap.

**TJ Cline** · 01-13-2006, 11:21 AM

Originally Posted by Dale Mabry

How so?

Most of us don't have a team of spotters...
And most gyms don't want you dropping weights all over the place every set.

**P-funk** · 01-13-2006, 11:25 AM

Originally Posted by Dale Mabry

Depth jump w/dumbbells in hand, let them go at the bottom.

Depth Jump where you have bands around your waist. A person on either side of you is stepping on the band at the floor level. When you hit the amortization area they release the bands.

Can't remember any others, I will let you know after my next crap.

yea, this was discussed recently in one of the NSCA journals. I believe it wasn't the last one but the one right before it (maybe there was a moutina biker on the front?). Anyway, they talk about all that stuff, dropping the DBs on a depth jump, etc....good stuff.

**P-funk** · 01-13-2006, 11:25 AM

Originally Posted by ForemanRules

Most of us don't have a team of spotters...
And most gyms don't want you dropping weights all over the place every set.

it isn't like you are throwing the weight down and it isn't like they are heavy DBs. You can't do a depth jump with that heavy of DBs.

**Dale Mabry** · 01-13-2006, 11:26 AM

Originally Posted by P-funk

yea, this was discussed recently in one of the NSCA journals. I believe it wasn't the last one but the one right before it (maybe there was a moutina biker on the front?). Anyway, they talk about all that stuff, dropping the DBs on a depth jump, etc....good stuff.

That's the one, I was reading it while I was on the hopper today at work.

**TJ Cline** · 01-13-2006, 11:28 AM

Originally Posted by P-funk

it isn't like you are throwing the weight down and it isn't like they are heavy DBs. You can't do a depth jump with that heavy of DBs.

That's one exercise....I was talking about if you did this for all or many exercises...

**P-funk** · 01-13-2006, 11:28 AM

Originally Posted by Dale Mabry

That's the one, I was reading it while I was on the hopper today at work.

good stuff. I wrote it while taking a shit back in November.

**P-funk** · 01-13-2006, 11:29 AM

Originally Posted by ForemanRules

That's one exercise....I was talking about if you did this for all or many exercises...

I don't think you would neccessarily be doing it for all your exercises in one workout.

What other exercises are you talking about?

**TJ Cline** · 01-13-2006, 11:30 AM

Originally Posted by P-funk

I don't think you would neccessarily be doing it for all your exercises in one workout.

What other exercises are you talking about?

Any.....pressing, dead lifts ect...

**P-funk** · 01-13-2006, 11:31 AM

Originally Posted by ForemanRules

Any.....pressing, dead lifts ect...

if you dropped the DBs what the hell would you be pressing on the concentric? You would need weight releasers which aren't going to get in anyones way.

Again, with the deadlift, if you lower the weight what are you going to use on the concentric? You still need weight releasers to make it work.

So again, I don't know what you are talking about?

**Dale Mabry** · 01-13-2006, 11:34 AM

Originally Posted by P-funk

I don't think you would neccessarily be doing it for all your exercises in one workout.

What other exercises are you talking about?

I s'pose you could do it for weighted pull-ups or dips if a partner would replace the weights quickly. I s'pose it would be similar if you used chains. I always wanted to do explosive pull-ups, but am afraid of hitting the bar with my head/face, maybe chains are the answer. i am sure there are bars that will allow you to do it, I just have never seen one.

**PWGriffin** · 01-13-2006, 12:40 PM

Let me get this straight....say u were benching...u would have more weight on the negative??

**CowPimp** · 01-13-2006, 01:07 PM

I know there are also machines out there that can be programmed for increased resistance on the eccentric portion of the lift. Granted, they are not widely available, but I always thought it was a pretty novel idea nonetheless. I like the idea of depth jumps with DBs though.

**Squaggleboggin** · 01-13-2006, 07:13 PM

This does make a lot of sense. Typically one has more power on the eccentric portion from what I can remember. After all, when I couldn't do pull ups I started by doing slow eccentrics, which vastly improved my concentrics within a short period of time. It would, as Foreman said, probably be a pain to do this with some exercises with normal equipment and without a spotter. I can't imagine stopping to take weight off at the bottom of a deadlift and stopping again at the top to add more weight. Maybe I should try it though...

**TJ Cline** · 01-13-2006, 08:21 PM

Originally Posted by P-funk

if you dropped the DBs what the hell would you be pressing on the concentric? You would need weight releasers which aren't going to get in anyones way.

Again, with the deadlift, if you lower the weight what are you going to use on the concentric? You still need weight releasers to make it work.

So again, I don't know what you are talking about?

The problem is I don't know what Dale is talking about.....the thread didn't go into enouigh detail, nor explain the idea in full.

**Dale Mabry** · 01-13-2006, 08:25 PM

For plyos, you would step off a bench with dumbbells (Like 15 or so lbs each), drop them when you reach the bottom of your landing, and then spring up has quickly as possible.

Chains for bench work thru a similar theory, etc.

**Tough Old Man** · 01-13-2006, 08:28 PM

Originally Posted by Dale Mabry

I was on the hopper again, reading an older Strength Training and Conditioning Journal article.

Anyway, you essentially load a heavier weight for the eccentric portion and have it release at the bottom of the movement. This allows you to produce more force concentrically. It seems to be based on good theory, at any given neural recruitment level, force is 20-30% greater eccentrically as opposed to isometrically or concentrically. So if you increase the force you need to produce eccentrically by loading more weight and having that weight release at the bottom, the extra fibers recruited for the eccentric portion will produce a greater concentric action.

This is from Moore & Schilling, 2005 in the October 2005 Strength and Conditioning Journal.

Your speaking that spainish shit again Dale. Stop now before old Toughy turns you into a burrito...

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