The role of eccentric training in athlete development

The modern strength and conditioning coach has more tools than ever when prescribing resistance training programs for athletes. One method that has received increasing attention in recent years is eccentric training.

Eccentric training involves eccentric muscle actions, which are defined as the active lengthening of a muscle while it resists an external load. This occurs during the lowering phase of many movements and plays a critical role in force absorption, deceleration, and overall strength development.

Because of its unique physiological demands, eccentric training can stimulate adaptations that are beneficial for both performance and injury prevention.

There are several ways coaches can implement eccentric-focused training methods, including:

Negatives – emphasizing the lowering portion of a lift

Flywheel training – using inertial resistance that overloads the eccentric phase

Tempo training – prescribing controlled eccentric tempos during lifts

Accelerated eccentrics – intentionally increasing the speed of the eccentric phase before reversing direction

Plyometrics – utilizing rapid stretch-shortening cycle actions

Each method stresses the neuromuscular system in slightly different ways and can be applied depending on the training objective.

However, eccentric training is not inherently superior to other methods. Like any training stimulus, it must be applied at the appropriate time and in the appropriate dose. The method should align with the overall periodized training plan, the competitive calendar, and the specific goals of the athlete.

When implemented strategically, eccentric training can be a valuable component of a well-designed strength and conditioning program.