Early adaptations of eccentric training show several advantages over concentric training. The purpose of this study was to quantify the effects of 4-weeks of multi-joint eccentric versus traditional leg press (TLP) training on muscle strength, rate of torque development (RTD) and jump and sprint performance adaptations. Twenty-six resistance trained adults performed either an eccentric or a TLP resistance training program twice per week for 4-weeks. Single-joint isometric maximum and rapid strength (peak torque and RTD, respectively) and isokinetic strength of the knee extensors and flexors, multi-joint eccentric strength, leg press strength (1-RM), 40-m sprint, and vertical and long jump were measured before (Pre), at the midpoint (Mid), and after (Post) a 4-week training period. Four weeks of isokinetic multi-joint eccentric training elicited greater test-specific strength gains (ES=1.06) compared to TLP (ES=0.11). The eccentric group (ES=0.51 and 0.54) also yielded moderate improvements in the early-middle phase RTD (RTD100-200) whereas the TLP group showed small-moderate improvements (ES=0.37). The majority of the single-joint strength variables showed negligible improvements. Performance tests showed no (broad jump) to small (vertical jump; sprint for the leg press) improvements. Eccentric multi-joint training induced significant improvements for lower body strength in a short amount of time in a trained population. These accelerated adaptations and also the lowered energy requirements of eccentric exercise may be useful for clinicians or practitioners when prescribing training programs for those who are injured, sedentary, or elderly, who are in need of time efficient muscle function improvements.
Crane, JS, Thompson, BJ, Harrell, DC, Bressel, E, and Heath, EM. Comparison of high versus low eccentric-based resistance training frequencies on short-term muscle function adaptations. J Strength Cond Res 36(2): 332-339, 2022-Eccentric resistance training is beneficial for improving a number of performance and health metrics. However, the recommendations on eccentric training frequency have not been established. This study investigates the effects of volume-matched resistance training frequency comparing 1 vs. 3 training days per week of isokinetic multiple-joint eccentric training on strength and lower-body function adaptations during a 4-week training period. Thirty subjects were assigned to either 3 days per week (high-frequency [HF]) or 1 day per week (low-frequency [LF]) training conditions for 4 weeks. An eccentric dynamometer was used for the training and testing. Eccentric strength and vertical jump (VJ) measures were taken at Pre, Mid (2 weeks), and Post (4 weeks) intervention. Soreness (visual analog scale [VAS]) and rate of perceived exertion (RPE) were taken throughout the training period. There was no group 3 trial interaction for eccentric strength (p 5 0.06) or VJ (p 5 0.87). For eccentric strength, all trials were significantly different (p , 0.001) from each other. For VJ, there was a main effect for trial such that VJ increased from Pre to Post (p , 0.001) and Mid to Post (p , 0.01). High frequency reported lower RPE (p , 0.01) and soreness (p 5 0.04) compared with LF. Both HF and LF protocols elicited large (36.8 and 27.4% strength increases, respectively) and rapid neuromuscular adaptations for improved strength. Eccentric-based workload may be dispersed across a given period to allow for reduced soreness and perceived exertion levels without compromising neuromuscular adaptations. Some eccentric training transfer to functional (VJ) task may also be observed, independent of training frequency.
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