#Eccentrically

Overloaded Eccentrics . We’re stronger eccentrically than we are concentrically. The amount will vary based upon the individual, but around 20% is the “standard”. What that means is that if I can squat 200lbs, I’m probably strong enough to “controlled” lower 240lbs. . The weight releasers allow us to isolate a specific adaptation we want in the training process and attack it with a lot of intensity. Both of these clips are with more than 100% of their max, with the hooks on the bar. These are examples of our “intensity” day within this eccentric emphasized training block. . My friend @coachtimcaron wrote a book specifically about this concept and goes into great detail about the intricacies of it. Can’t recommend “strength deficit” enough. Also, my friend @coachalanbishop opened my eyes to these last spring down in Houston. Probably wouldn’t be doing these now without his insight into utilizing them. . @squat_university _________________________________________________________________________________________ #strengthandconditioning #exercisescience #personaltrainer #squat #crossfit #footballtraining #powerlifting #footballseason #powertraining #rugby #football

Jump training isn't just about moving explosively on the way up. Being strong eccentrically is just as important, if not more important since triple extension during jump heavily depends on how fast you're able to redirect eccentric forces For 50% off coaching to jump higher, comment 50👀 #fitness #dunk #vertical #jump #athlete #hops #gym #motivation #gym #plyometrics #basketball #lift #training #jump

We’ve said for years and will continue to use the term force absorption. However, it’s somewhat wrong as you are actually producing a tremendous amount of force to stop or redirect an object. So here is the court room answer to this. The more force you can produce (eccentrically) (stopping or redirecting) the more force you will produce in acceleration. Acceleration forces have long been the go to with not only testing but programming and again since 2001/02 we have done things differently #hardworkoaysoff #thereisnooffseason #nafam #results

NBA Offseason Training Mobility/Movement Work. Everything starts w/ the foot and ankle. Resilience relies around movement & strength within that movement - eccentrically, Isometrically, & concentrically. Details matter, both in programming and exercise execution. _________________________________________ #strengthandconditioning #exercisescience #physio #chiropractic

Pelvic Floor Tightness ❌👎🏼 Do you struggle with this?? If you do, you know just how much it sucks! 😩 Give these few exercises a try & dive into my releasing pelvic floor tension program! 1️⃣ Rockbacks This can help with back pelvic floor tightness and eccentrically lengthen the glutes. Take nice deep inhales and do not engage your PFM when exhaling. If you’re straining to 💩, try this! 2️⃣ Breathing down into the pelvic bowl. Using my fingers to feel for the expansion upon inhalation happening inside each sit bone. Using your fingers can also help send extra 🧠 signals to send breath into each side of pf. Notice one side holds more tension? 😉 3️⃣ Rocking Figure 4 Create a ^figure 4 with your legs and gently rock back and forth. You’ll feel a nice little massage of the sacrum as well. Take nice deep inhales. 4️⃣ Happy Baby If you can’t grab your feet, place them on a wall and scoot as close to the wall as possible. Breathe down into your pelvic bowl. 5️⃣ Wishbone Stretch My absolute favorite for deep hip rotator tightness and also the back of my pf. 6️⃣ Butterfly 🦋 Stretch This can help with front pelvic floor tightness. Inhale down into your pelvic bowl and do not contract your PF or lower abs when exhaling. If you’re pushing hard to pee, try this! Tons more exercises and things we can do to let go of stored tension but I’ll save that for my Program 😉 Remember, we can’t strengthen our PFM if they are constantly holding tension. Once we can let go of the tension, then we can begin contracting & strengthening exercises. Hope this helps!!

Plyometrics are a great addition to any strength program for runners 🏃🏻‍♀️ Plyometrics take advantage of the stretch shortening cycle of muscles. During plyometrics, the muscle eccentrically lengthens followed by a quick concentric contraction to produce an explosive movement 💥 Plyometrics can help runners 🔸Improve running economy through improved muscle fiber recruitment 🔸Improve bone health, stimulate bone adaptation, and increase tolerance to ground reaction forces 🔸Improve tendon elasticity and stiffness 🔸Improve neuromuscular coordination Typically I like to integrate 1-2 plyometric exercises into my lifts during the week! I do a mix of extensive (sub max, low intensity, higher rep) and intensive (max, higher intensity, lower rep) plyometrics ✨ Examples from this video 🔹Step up plyometric, 3x5-6 each leg 🔹Double leg / single leg diagonal pogos, 3x10yd ea direction 🔹Lunge jumps, 3x5-6 each leg 🔹Drop jump, 3x5-6 🔹Box jump, 3x5-6 🔹Lateral bounds, 3x20 seconds 🔹Skips for height, 3x10yd ea direction #plyometrics #plyometricsforrunners #plyometrictraining #plyos #runstrong #strengthtrainingforrunners #running #runner #running  #runtips #physicaltherapy #sportsphysicaltherapy #doctorofphysicaltherapy #sportsrehab #physicaltherapist #physio #sportstherapy

This is my favorite exercise called "medicine ball throws & catches". Hip extensors contract concentrically during throwing and eccentrically during catching. Both contractions play important roles in changing running technique. @ipu.distance @bodymaker #medicineball #medicineballworkout #800m #1500m #middledistance #800meters #1500meters #middledistancerunner #eccentricexercise #bodymaker

My Releasing Pelvic Floor Tension Program is now Live! 🎉 If you have pelvic floor tightness, you know just how much it sucks! 😩 Give these few exercises a try and let me know how it goes! 1️⃣ Rockbacks This can help with back pelvic floor tightness and eccentrically lengthen the glutes. Take nice deep inhales and do not engage your PFM when exhaling. 2️⃣ Breathing down into the pelvic bowl. Using my fingers to feel for the expansion upon inhalation happening inside each sit bone. Using your fingers can also help send extra 🧠 signals to send breath into each side of pf. Notice one side holds more tension? 😉 3️⃣ Rocking Figure 4 Create a ^figure 4 with your legs and gently rock back and forth. You’ll feel a nice little massage of the sacrum as well. Take nice deep inhales. 4️⃣ Happy Baby If you can’t grab your feet, place them on a wall and scoot as close to the wall as possible. Breathe down into your pelvic bowl. 5️⃣ Wishbone Stretch My absolute favorite for deep hip rotator tightness and also the back of my pf. 6️⃣ Butterfly 🦋 Stretch This can help with front pelvic floor tightness. Inhale down into your pelvic bowl and do not contract your PF or lower abs when exhaling. Tons more exercises and things we can do to let go of stored tension but I’ll save that for my Program 😉 Hope this helps!!

“I never feel my glutes” Perhaps because you’re unable to access their full range. The glutes function to create hip extension. BUT if you’re unable to access full hip extension because of tension in surrounding structures; then your ability to access your glutes (could be) compromised. A common culprit of limited hip extension is the hip flexors. Now tension here can arise for several factors. To keep it simple, let’s address it as muscular tension that we can eccentrically load to induce adaptation to a lengthened state. By creating length in our hip flexors, we’re able to reach an increased range of hip extension. An increase range of hip extension = more room for the glutes to do their job. Voilà 🤌🏽 ______ #gluteexercise #glutestrength #glutephysio #hipphysio #physicaltherapy #hipexercise #hipmobility

To Be Fast You Must Train Like This Most athletes train to move fast — but not to produce speed. Elite sprinters generate force 5–6x their body weight every step. That power comes from training eccentrically, reactively, and with stability. Here’s why it matters: • 🧠 Eccentric training builds control — it teaches your muscles to absorb force so you can explode out stronger. • ⚡ Reactive training develops elasticity — turning every step into a spring for maximum speed. • 🦵 Stability training locks in alignment — keeping energy transfer clean and efficient so nothing leaks. Speed isn’t just how fast you move… it’s how well your body handles force. Tag a teammate who needs this and repost this video if you’re serious about getting faster. Credit- @bali.ankita #SpeedTraining #EccentricTraining #

Off-Season work w/ @bailey__nunn_ 👊 Give this overload technique a try & watch your bench fly! 🚀 ▪️Load the bar heavier for the lowering phase (eccentric). ▪️Control it down to safety pins. ▪️Reduce the weight immediately. ▪️Explosively press from a dead stop (concentric). Why it works: ▪️You’re stronger eccentrically than concentrically (often 20–40% more). ▪️Overloading the eccentric phase builds greater mechanical tension and neuromuscular adaptation. ▪️Pressing from pins kills momentum, forcing pure force production - the kind that transfers to upper-body power on the court. #realpowercoaching @caity_lewy If you need help with your training DM or hit the link in BIO for more info 🔗 #performance #basketball #power #speed #explosive #explore #reels #basketball #college #ncaa

Eccentrically overloaded front squats. Useful for increasing tendon stiffness, sacomeregenesis (increases the length of muscle fascicles which is correlated to jump performance), costamere addition (which increases lateral force transduction which is how 70+ percent of force output is transmitted from the muscle to the tendon), demands an INSANE level of neural output, and requires TOUGHNESS BABY! (Amongst other benefits)