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Implementing Eccentric Resistance Training—Part 1: A Brief Review of Existing Methods
Open AccessReview

Implementing Eccentric Resistance Training—Part 2: Practical Recommendations

1
Department of Human Movement Sciences, Carroll University, Waukesha, WI 53186, USA
2
Directorate of Sport, Exercise, and Physiotherapy, University of Salford, Salford, Greater Manchester M6 6PU, UK
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Kansas City Royals, Kansas City, MO 64129, USA
4
High Performance Sport New Zealand, Mairangi Bay, Auckland 0632, New Zealand
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Department of Physical Therapy and Human Movement Science, Sacred Heart University, Fairfield, CT 06825, USA
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Department of Sport, Exercise, and Rehabilitation, Northumbria University, Newcastle-Upon-Tyne NE1 8ST, UK
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Centre for Exercise and Sports Science Research, Edith Cowan University, Joondalup, WA 6027, Australia
8
Center of Excellence for Sport Science and Coach Education, East Tennessee State University, Johnson City, TN 37614, USA
*
Author to whom correspondence should be addressed.
J. Funct. Morphol. Kinesiol. 2019, 4(3), 55; https://doi.org/10.3390/jfmk4030055
Received: 30 June 2019 / Revised: 1 August 2019 / Accepted: 7 August 2019 / Published: 9 August 2019
The purpose of this review is to provide strength and conditioning practitioners with recommendations on how best to implement tempo eccentric training (TEMPO), flywheel inertial training (FIT), accentuated eccentric loading (AEL), and plyometric training (PT) into resistance training programs that seek to improve an athlete’s hypertrophy, strength, and power output. Based on the existing literature, TEMPO may be best implemented with weaker athletes to benefit positional strength and hypertrophy due to the time under tension. FIT may provide an effective hypertrophy, strength, and power stimulus for untrained and weaker individuals; however, stronger individuals may not receive the same eccentric (ECC) overload stimulus. Although AEL may be implemented throughout the training year to benefit hypertrophy, strength, and power output, this strategy is better suited for stronger individuals. When weaker and stronger individuals are exposed to PT, they are exposed to an ECC overload stimulus as a result of increases in the ECC force and ECC rate of force development. In conclusion, when choosing to utilize ECC training methods, the practitioner must integrate these methods into a holistic training program that is designed to improve the athlete’s performance capacity. View Full-Text
Keywords: tempo training; flywheel inertial training; accentuated eccentric loading; plyometric training; hypertrophy; strength; power tempo training; flywheel inertial training; accentuated eccentric loading; plyometric training; hypertrophy; strength; power
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Suchomel, T.J.; Wagle, J.P.; Douglas, J.; Taber, C.B.; Harden, M.; Haff, G.G.; Stone, M.H. Implementing Eccentric Resistance Training—Part 2: Practical Recommendations. J. Funct. Morphol. Kinesiol. 2019, 4, 55.

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