Eccentric work is the third phase of a strength training exercise, after the concentric phase and the static phase. It is also called the negative phase. It is characterised by a return of the contraction to the elongation phase. If during concentric contraction the muscle shortens to produce force, during eccentric contraction it contracts away from the insertion points.
Therefore, it contracts as it stretches. If during concentric work the muscle pushes a load, during eccentric work it simply holds the load to avoid dropping it, the aim being to slow down the stretching of the muscle concerned.
Contrary to what one might think, the eccentric phase is even more difficult than the other phases of strength training. During eccentric work, the musculature exploits its full potential. Eccentric work allows for optimal strength gain and rapid muscle development.
What are the benefits of eccentric contraction in strength training?
Eccentric work provides various benefits for the athlete. This is why various training centres are happy to include it in their training programme. This method has already proven itself.
Eccentric contraction exercises do not only involve the muscles. They also involve the muscle fibres. This is why this method is used to relieve pain from aches and strains. The contraction method is also a very beneficial technique to help the athlete gain strength. The muscle is put under even greater strain during eccentric work. It can be used up more easily than during a concentric contraction. The physical activity is then more intense, favouring the gain in strength and tone for the athlete.
However, one must be very careful when doing eccentric training. As it requires more strength, this method can tire the athlete very quickly, and it requires a lot of recovery time so that the muscles and joints are not damaged. Also, eccentric work should not be used alone. It must be accompanied by a concentric method to optimise the result.
Example of eccentric work
Downhill running is a very effective eccentric workout, which can be performed by all athletes. In order to work the muscles involved, one should try to slow down during the exercise. This way, the contraction force of the muscle is less than the resistance force that pushes it forward. The movements must be technically correct to avoid accidents and to ensure that the muscles that relax with the weight require more strength.
The squat is also an eccentric contraction that can be performed anywhere. When you bend your legs and try to bring your buttocks down to the floor, the muscles involved contract eccentrically. You should try to do the exercise slowly and correctly in order to optimise the result, the aim being to retain the relaxation.
If you are new to strength training, you should try to opt for easier exercises, whether concentric or eccentric. The muscles should be accustomed to these techniques before intensifying the rhythm.
