Eccentric Strength session design is a percentage based progression based upon 1 Repetition Maximums (1RM) to increase your maximal strength, or the absolute total amount an athlete can pick up or lift in any given exercise for a 1RM.
It can be programmed in a heavy strength focused cycle, or in a “fluid” cycle which concurrently trains other fitness demands such as work capacity, endurance, and core strength.
The key to the Eccentric Strength design is the slow, controlled downward motion of the lift, referred to here as the eccentric drop. The progression uses a controlled multi-second eccentric drop per lift. For example, if conducting a Back Squat, you will descend to the bottom of the lift slowly over several seconds. Once at the bottom, rapidly lift the barbell back up.
Eccentric reps are incredibly taxing, and require a close spotter for every set. The athlete will likely require a spot on the concentric portion at heavier loads, as they lift the weight back up.
Because this methodology is so taxing on the athlete, use exercises that can be easily spotted or exercises where the athlete can easily “bail”.
What You’ll Learn
- How we test for 1RM (1 Repetition Maximum) for Total, Lower and Upper body exercises.
- The specific set/rep schemes and percentage progressions we deploy for Eccentric Strength Programming.
- How to use MTI’s Eccentric Strength programming for multiple exercises in a focused strength cycle, and/or how to deploy the progression for a limited number of exercises for a “Fluid” cycle which trains multiple attributes concurrently (strength, endurance, work capacity, agility, etc.)
Who is this course for?
- Professional strength and conditioning courses, CrossFit trainers, and personal trainers interested in proven strength session design for athletes with “hybrid” fitness demands
- Experienced athletes interested in advanced program design and others ready to begin programming for themselves
With your purchase, you get online access to the course and it’s updates as long as MTI exists!