#Accentuated Eccentric Loading

Accentuated Eccentric Loading (AEL) refers to the use of greater external loads during the eccentric phase of a movement, followed by decreased loads on the concentric. In the case of this video, an AEL Counter Movement Jump, the dumbbells provide an additional load on the lowering or eccentric portion of the lift and are dropped before the concentric phase. So what’s the point? In the context of plyometrics, this method has been shown to increase jump height acutely and thus may provide a more potent training stimulus.  * DOI:10.1519/JSC.0000000000003911 * DOI:10.1260/174795407782233209 This may be due to… ✅ Greater braking forces resulting from increased momentum on the eccentric, resulting in greater propulsive forces from the stretch-shortening cycle ✅ Greater intent due to the body thinking it has to propel greater loads Would you implement these in your own programming? - #AEL #accentuatedeccentricloading #plyometrics #sportsperformance #sportsperformancecoaching #coaching #strengthandconditioningcoach #strengthandconditioning #hkig #hkpt #hkpersonaltrainer #hkfitness #hkfit

Want to learn more about Eccentric Training, Accentuated Eccentric Loading, and using Weight Releasers? Thank you @brooke988 for compiling these great resources, and educating me on AEL! Search and Read: Implementing Eccentric Resistance Training – Part 1: A Brief Review of Exisiting Methods Authors: Suchomel, Wagle, Douglas, Taber, Harden, Haff, Stone Repetition-to-Repetition Differences Using Cluster and Accentuated Eccentric Loading in the Back Squat Authors: Wagle, Taber, Carroll, Cunanan, Sams, Wetmore, Bingham, DeWeese, Sato Accentuated Eccentric Loading in the Bench Press: Considerations for Eccentric and Concentric Loading Authors: Taber, Morris, Wagle, Merrigan Accentuated Eccentric Loading for Training and Performance: A Review Authors: Wagle, Taber, Cunanan, Bingham, Carroll, DeWeese, Sato, Stone Accentuated Eccentric Loading and Cluster Set Configurations in the Back Squat: A Kinetic and Kinematic Analysis Authors: Wagle, Cunanan, Carroll, Sams, Wetmore, Bingham, Taber, DeWeese, Sato, Stuart, Stone #staychalkedup #weightreleasers #eccentrichooks #wwchestworkout #bench #benchpress #eccentrics #weightlifting #ael #gains #chestgains #strengthtraining #strength

Narrow ISA(Elastic Driven) vs Wide ISA(Force Driven) Athletes ⚾️ Establishing a criteria to bucket different athletes is crucial for adaptations in all sports. The ideology of the narrow and wide infrasternal angles has recently gained attention after the increase of injuries across the sports-realm. These are findings from @fusionsportscience presentation Wide ISA: - Usually over 100 degrees - bias towards exhaled axial skeleton(compression) - Bias towards Braking(Eccentric) - Limited depth in CMJ - USUALLY bias pronation on the mound Narrow ISA: - Usually under 100 degrees or less - bias towards inhalation(expansion) - Bias towards Propulsion(Concentric) - Larger ROM in CMJ(Elastic properties) - USUALLY bias supination on the mound Wide ISA Exercise Selection: - Overspeed Plyometrics - Oscillations and Reactive Drop Catches - Need to use more momentum to their advantage for greater use of the SSC Narrow ISA Exercise Selection: - Split-Stance Trap Bar Deadlift - AEL(Accentuated Eccentric Loading)(Building Eccentric Capacity) - Heavy/Slow Eccentric and Isometric contraction to load in deeper ranges of motion(Kinesthetic Awareness) - BB Bench Press Propulsive metrics = higher correlation to performance Braking metrics = higher correlation to health For advanced athletes, this bucketing tool can be useful to program macro-cycles based on their deficiencies. #strengthtraining #strengthandconditioning #athleticdevelopment #sportsperformance #plyometrics #youthtraining #baseball #football #basketball #jump #strength #speed #velocitybasedtraining #sprint #strengthtraining #power #speedtraining #collegesports #hypertrophy #sports #fyp #RateofForcedevelopment

Accentuated Eccentric Loading (AEL) // @elijahbirrell (Countermovement Box Jump) AEL training is performed when an athlete acquires additional mass throughout the eccentric component of a specific movement, followed by a subsequent release of the weight prior to the execution of the desired concentric/propulsive action. AEL training fulfils the objective of driving varied neuromuscular stimulus placed upon the body while seeking progressive athletic performance adaptations. “Together we build success…”

This one’s NASTY… on purpose. Rear foot elevated split squat with a twist: �Rep 1: 10-second eccentric with both (HEAVY) dumbbells �→ hit the fullest ROM �→ drop one DB �→ finish the rest of your reps && fight to stay stable Why? [Not just cuz you think it looks hard— we worked our way here.] That first rep a big stimulus: �– Eccentric overload = higher force, lower cost �– Builds tendon stiffness (Achilles, patellar 👀) �– Teaches you to own & control deceleration (eccentric action) instead of collapsing into it. If you can’t spend 10 seconds getting to the bottom… you probably don’t own your full range yet and weaknesses in your patterning will be exposed. Can’t stabilize after you drop half of the weight? Your stability/trunk stiffness is exposed. Immediate feedback. When we drop the load— or at least half of it: �– You can [fight to] complete the concentric action (if you could have completed it with both DBs after a :10 ecc, it’s not heavy enough) �– Reinforce full ROM, balance, & control �– you turn that high tension into high quality reps It’s basically contrast training in disguise… 🥸 And don’t get twisted(ha)—this trains the trunk too: �– Fighting trunk flexion/lateral flexion �– Resisting rotation and lateral shifting �– Staying stacked (ribs over pelvis) the whole time, and bracing, hard. For volleyball athletes 🏐: �– Better braking = cleaner approaches + decels �– Stronger single-leg “force acceptance” — eccentric strength.. eccentric strength matters for reaccelerating. Big picture:� I’m building robust athletes who can truly own positions and single leg strength. This isn’t for everyone, immediately. This isn’t where we started, it’s what we‘ve worked to with time & work social media hasn’t always had a front row seat to. Teach the movement and positions FIRST, before you advance to these types of methods. ISOs & dynamic movement got us here. But this is something that can be adapted to fit a variety of different needs if you don’t have access to weight releasers & you need to keep things slightly more simple. … simple, not easy. Stay curious. #highperformance #strengthforvolleyball #strengthcoach #strongwomen #womenwholift

Using Eccentric Weight Releasers we can reach supramaximal loads on the eccentric portion of the lift 📈 otherwise known as Accentuated Eccentric Loading [AEL]. Here @nicky.powerphysio is completing a slow eccentric portion of the lift ⬇️ followed by powerful reps after releasing the weight 💥 #eccentricweightreleasers #accentuatedeccentricloading #eccentricloading #AEL #power #explosiveness #performance #nikeadelaide #nikerundle #jtperformance

Jumper Day 1 fast Eccentrics 🏋️🏎️💨 As the track team gears up for their opening meeting, jumpers are adding some speed to their weight room. For today, they had day one of fast eccentrics. The goal is to move quickly during the eccentric and concentric phases, helping to train the brakes and increase reactivity through their movements. If nothing else the athletes enjoyed today and had great intent from start to finish. @pitt_sportsperformance @coach_zo_pitt @pitt_tf_xc #strengthandconditioning #training #jumpers #trackandfield #tracktraining #fasteccentrics #athlete

The DOMS is going to go crazy after this one. Taking some inspiration and knowledge from @anthonycockrill @coachtimcaron @huntereis_sp and @danielbove to hone in on some eccentric strength and create a robust and explosive stretch shortening cycle (SSC). Through my work with athletes and in my own programs, there always seems to come a point where you have to address specific rate limiters whether these be anatomical or neurological. As speed increases, SSC demand increases. Consequently, so does the demand on eccentric strength and energy storage and release. Eccentrics, both slow and fast, help to lift up some of the anatomical and neurological drivers of speed and power expression. These are, but not limited to, fast twitch myofibril hypertrophy, and strength of the parallel and series elastic components (PEC & SEC) through increased collagen in the SEC and increased titin synthesis in the PEC. Current Goals: - Raise Braking RFD and Relative Braking Force - Raise System Stiffness - Raise mRSI by Optimizing the Eccentric to Concentric Transition - Hypertrophy of the SEC Methods: - Oscillatory ISOs in Deep ROMs - Submaximal ➡️ Maximal ➡️ Supramaximal Eccentrics - Loaded Jumps, AEL Jumps, Altitude Lands Speed development will be my secondary focus as I work on mechanics and early acceleration with loaded acceleration contrast sets. My issue is that I always want to be fast, but like I said, you need to be devoting time to the main rate limiters to set the proper foundation and program direction. #training#strength#power#speed#mlb#nfl#nba#ncaa#baseball#softball#jump#sprint#athlete#trainer#coach#strengthandconditioning#deadlift#squat#lunge#conditioning#sprinting

Nothing but DAC doing some drop jumps with addition eccentric loading. This obviously takes some time to get used to but once you get comfortable with it, it becomes just another entertaining plyo exercise🦘 • • • • I don’t believe there’s been any studies on this particular exercise but my idea of it is the more eccentric force you create, the more concentric force you produce! Which is the name of the game in increasing your vertical🦘 #forceproduction 🦘🦘🦘 • • • • #sports #exercise #workout #fun #sport #jumper #track #basketball #football #soccer #work #motivation #dedication

Recap de los 2 últimos meses de entrenos!! 📑 Ground, oscillatory, flywheel, spinal engine, iso-push pulses, testing (CMJ + ISO belt squat), Plyo AEL (accentuated eccentric loading), reactive strength, flywheel w/ iso-push, unilateral upper-body, iso-switch, foot strengthening. Variedad de estímulos pero siempre haciendo lo básico (jump, lift heavy & fast) 🧩

Peripheral adaptions such a hypertrophy, titin-based stiffness, fascicle length, tendon stiffness, etc.. don’t require much volume at all for maintenance (despite popular belief). For example, a single rep of overload eccentrics 2x/ week is likely plenty to maintain eccentric based adaptions. This is my main gripe with common S&C programming is overdoing it volume-wise in the offseason and then neglecting the qualities you built allowing them to completely dissipate in-season.

Accumulation Block: Part 2 - Lift 1 Eccentrics (my favorite) - Split into 2 mini-blocks due to time constraints - Using an Omni-contraction layout (ECC, CON, ISO) - Shoutout @huntereis_sp for the chain drop inspo to overload the eccentric 🔥 #athleticperformance #strengthandconditioning #training #sportsperformance #omnicontraction