🏋🏻♂️The strength training of Yegor Chinakhov (NHL Blue Jackets),
Arseni Gritsyuk (NHL Devils),
Dmitri Zavgorodniy (KHL Admiral),
Artyom Zemchyonok (KHL Lada).
The implementation of 60-80% intensity eccentric training leads to:
✅increase in muscle fiber length and range of motion [1,2],
✅positive changes in muscles’ and tendons’ architecture [1,2],
✅hypertrophy of muscle fibers [1,2,4],
✅reduction in the risk of injury in the long term by 70% [2].
🤕At the same time, in the short term, the use of eccentric loading is associated with a high degree of muscle damage, high level of soreness and with an increased risk of injury over several days following the workout [5].
☝🏻In summary, eccentric loading is a preferable training method in the off-season and pre-season and undesirable - in the in-season.
Thank you!
References:
1.Burgos-Jara C, et al. Eccentric resistance training: a methodological proposal of eccentric muscle exercise classification based on exercise complexity, training objectives, methods, and intensity. Appl Sci 13:7969 (2023).
2.Vetter S, et al. The effects of eccentric strength training on flexibility and strength in Healthy samples and laboratory settings: a systematic review. Front Physiol 13:873370 (2022).
3.Higbie EJ, et al. Effects of concentric and eccentric training on muscle strength, cross-sectional area, and neural activation. J Appl Physiol 81:2173-2181 (1996).
4.Guilhem G, Cornu C, Guevel A. Neuromuscular and muscle-tendon system adaptations to isotonic and isokinetic eccentric exercise. Ann Phys Rehab Med 53: 319–341 (2010).
5.Hody S, et al. Eccentric muscle contractions: risks and benefits. Front Physiol 10:536 (2019).