#Eccentric Loading

Fast eccentric work @162kg💥 #lockedin

And if you don’t do Reflexive Eccentrics, you are 100% missing out! The first step to becoming more explosive is learning how to absorb force. That’s exactly why we train reflexive eccentrics. They teach your body how to react, not just tighten up. Every time you land, cut, or take impact, your muscles and tendons have to lengthen under load. Reflexive eccentrics train your muscles and nervous system to stabilize quickly and fire back fast. That quick stretch and rebound is what creates true power, speed, and explosiveness. The better you are at handling and redirecting force, the more athletic you become. This type of training also helps prevent injuries by teaching your body how to manage force safely. Around 80 percent of knee injuries happen during the eccentric phase. Stronger reactions. Faster rebounds. Safer movement. That’s the power of reflexive eccentrics. Comment “REFLEXIVE” if you want my free Reflexive Eccentrics guide.

➖LOADED ROTATION➖ 💥 Featured are a series of loaded rotational movements working both the lower and upper kinetic chain as one. 🔑 The ability to control rotation is an essential skill in many sports and working on the fluency of it in both slow, controlled and rapid manners is an important movement pattern to incorporate within a training regimen. 💡 Movements like these are not necessarily going to be the bulk of a program, but incorporation of these for an athlete who has rotational demands upon them in their given sport is essential from both a graded exposure standpoint to mitigate the risk of injury in addition to enhancing the skill and force generated within given movements. 1️⃣ Front Rack Loaded Rotational Lunge + Row 2️⃣ Loaded + Resisted Shin Box Raise to Blocks 3️⃣ DNS Star Pattern + Row 4️⃣ B-Stance RDL + Rotational Press Outs 5️⃣ Rotational RFESS ◾️Shorts : @tenthousand.cc [DC: COLLS] 📲 Training Programs: @trainheroic [Link in bio] ▫️ Shoes: @nobull 🔹Bands: @peaklabs__ [Code: DrColls]

Eccentric step downs help build the VMO (vastus medialis) and the strength of the patellar tendon. 🦵 These moves are great for rehabbing pain in front of the knee such as tendinitis. If you have pain with lunges or going up and down stairs, this is a great go-to exercise for you! Working with a virtual PT can teach you the right movements to speed up your recovery and get you back to your best self faster. Ditch the ice packs and let's embrace smart, effective exercises together! 🏋️‍♂️💥 Ready to get back to doing what you love? Comment "pain free" below to get started! #VirtualPT #KneeRecovery #StrengthTraining #SmartRehab #EccentricLoading #HealthAndWellness

The five components to knee injury prevention below⬇️ ✅ 1– Single leg exercises These help create balance and reduce discrepancies between limbs. A more balanced body means less compensations which in turn leads to reduced overloading on specific joints ✅ 2– Hamstring exercises Hamstring strength is super important in knee stability! Keep these strong and explosive ✅ 3– Eccentric loading Eccentrics (going slowly on the muscle lengthening portion of an exercise) strengthens muscles and tendons. Do exercises that target surrounding knee muscles like VMO ✅ 4– Hip mobility Mobile hips = stable knees ✅ 5– Isometrics Strengthen muscles and tendons in different angles • • #strengthandconditioning #kneeinjuryprevention #injuryprevention #professionalathlete #soccerplayer #goalkeeper #athletetraining #trainlikeanathlete #kneeexercises #explosiveness #strengthening

This session is built around how athletes produce, absorb, and redirect force. We train fast force production for speed and explosiveness, starting strength to create power from zero momentum, and asymmetric loading to improve real-world force transfer. We intentionally load the eccentric side to build braking capacity and tissue resilience, then challenge non-reactive power so athletes can produce force without relying on balance. Single-leg control and coordinated acceleration and deceleration tie it all together as true athletic development, not just weight room strength. #AthleticDevelopment #ForceProduction #ForceAbsorption #ForceRedirection #StartingStrength #EccentricTraining #BrakingCapacity #TissueResilience #AsymmetricLoading #SingleLegStrength #Acceleration #Deceleration #SpeedAndPower #TrainForSport #GRITAthleticTraining

Are you actually rotating? I see far too many people doing standing cable rotations that look like they’re straight out of Minecraft. I’ve been there. It wasn’t until I learned how to separate my upper and lower body that the rotation work became effective. I also could barely do half the weight once I started doing it properly. Start separating the rib cage from the hips! Not sure which variation is right for you? My 12 week Anti Glass Spine program has 3 phases of progressions to get you back to moving your best. Dropping May 1st.

현장에서 “아킬레스건 탄성”이라는 표현은 자주 사용된다. 점프가 높아지고, 스프린트가 가벼워지고, 치고나가는 느낌이 좋아질 때, 우리는 흔히 탄성이 좋아졌다고 말한다. 하지만 이 현상의 가장 핵심적인 개념은 탄성(elasticity)이 아니라 강성(stiffness)이다. 강성은 단순히 ‘딱딱함’을 의미하는 것이 아니라, 조직이 얼마나 효율적으로 변형되고 다시 원래 길이로 돌아오면서 힘을 전달하는가를 나타내는 특성이다. 스프린트에서 발이 지면에 닿는 시간은 보통 0.1초 내외에 불과하다. 이 짧은 시간 동안 근육이 새롭게 힘을 만들어내기보다는, 이미 저장된 탄성 에너지를 얼마나 빠르게 방출하느냐가 속도를 좌우한다. 아킬레스건의 강성이 높은 선수들은 이 과정이 더 효율적으로 이루어지며, 결과적으로 지면을 더 빠르게 “튕겨 나오는” 움직임을 만들어낼 수 있다. 연구에서 반복적으로 확인된 사실은 plyometric training high-load isometric eccentric loading 이 모두 Achilles tendon stiffness를 증가시킨다는 것이다. 이 영상을 저장하고 당신의 탄성을 극대화해보라. - #피지컬트레이닝 #퍼포먼스트레이닝 #플라이오메트릭 #고중량웨이트 #파워트레이닝

This is one of my favorite exercises for power production… . . I like to do a variation of clean pulls or snatch pulls when programming for my athletes because the power transfer once you switch to the full Power Clean or Hang Clean is significant. Clean pulls from the ground develop explosive triple extension and high force production, directly improving a sprinter’s ability to generate powerful, fast strides. I may have gone a bit too heavy here for the reps and sets I was doing as my form broke a little. But you get the basic idea. #trackandfield #powerclean #speedwork #sprinting #runningtips

The ability to absorb and redirect force is a critical component of jumping higher, cutting faster, and staying injury-free. Depth drops allow us to easily train this quality with minimal equipment and technical demand. While increasing drop height (higher velocity) and adding load (greater mass) both increase downward momentum and ultimately result in higher landing forces, Barker et al. (2026) demonstrates that each progression challenges your muscles, tendons, and loading strategy in different ways. Increasing drop height (0.60m, 0.91m, 1.22m), demonstrated significant increases in initial landing force (loading impulse). Forcing participants to sink lower into their landing just to dissipate the initial impact. Increasing load (16kg, 28kg, 40kg) at the same height (0.60m) demonstrated significant increases in ground reaction forces over the full duration of the landing (avg vGRF), with no significant difference in loading impulse or landing depth. Like many exercise variations or progressions, there is a time, place, and purpose for each. Height biases early loading, faster impact velocities, and deeper landings. This faster contact speed demands more contractile velocity and stiffness from your muscles and tendons, and places more stress on the joints. However, this exposure is critical for preparing athletes for fast stretch-shortening actions like sprinting, jumping, and cutting. Load biases force magnitude and attenuation, without large increases in loading impulse. This mass-dominant approach may be a safer way to overload the hip and knee joints and build eccentric strength and power without overtaxing the joints. It may also better prepare athletes for higher altitude drops later in their programming. What do you think? Shoutout @dr.ramsey.nijem for sharing this study through his Applied Performance newsletter. Barker, L., Marcuzzo, L., Wright, N., Hulse, T., Patterson, C., Dishno, O., & Harry, J. (2026). Differences in Deceleration Mechanics from Mass- vs Velocity-Dominant Impact Momentum. International Journal of Strength and Conditioning #sportspecifictraining #athletetraining #functionalmovement #speedtraining #verticaljumptraining

This session trains rotational force generation into explosive projection, with precise deceleration and re-stabilization on unstable surfaces. High rate of force development paired with controlled eccentric loading. Applied neuromechanics for dynamic environments. #rktrainingprogram #becoolunderpressure #mindfulnessofbreathing #neuroperformance