Change up your workout today and make functional gains with one simple method to increase your leg strength – eccentric training. This doesn’t require you to change what you’re doing. Instead, you change how you’re doing your workouts to enhance your strength and performance.
We all know that we shorten and contract our muscles during workouts. But to walk, run, play a sport, do exercises, or lift weights we have to repeatedly and rhythmically lengthen those muscles as well (unless, of course, your workout is just one giant isometric contraction).
So, let’s look at eccentric strengthening, also known as ‘negatives’. The concept is easily understood by looking at a bicep curl. The muscle shortens during the upward or concentric phase of the bicep curl and then lengthens during the downward or eccentric phase.
While we often look at upper body weight training with eccentric strengthening, it’s a super functional way to keep your legs strong and healthy too. So much in our daily lives, from sitting down in a chair to walking down stairs, relies on eccentric strength and control. This strength is also vital for athletic performance.
Think about how you can incorporate eccentric strengthening into your workouts for more functional gains. In the video below, I share how I’m using it in my barefoot class. Then, I show a few additional ways you can strength train your legs eccentrically.
Does Eccentric Mean Slow?
It’s true that we traditionally see eccentric strengthening as a slow lowering or lengthening of the muscle under load. I specify ‘load’ because it can be bodyweight only or with additional weights. Slow movements definitely help us focus on the contraction during lengthening but they’re not always very functional. How often do you move super slow? Okay, maybe first thing in the morning. But probably not after you’ve gotten rolling for the day.
In my classs, we’ll start out with slow and controlled movements, working on balance and execution. Then, we’ll pick up the tempo while maintaining good form. The key is that, even when the downward motion takes the same amount of time as the upward motion, our FOCUS stays locked in on the downward motion. This makes all the difference in the world.
In the case of an eccentric basic squat, I’m all about the descent. I’m focused on balance, form, and execution. My hips slide back. I drive my weight down through my heels and keep my chest lifted as I lower down. I’m concentrating on the downward phase. The upward motion is simply a return to the starting point.
Go Easy to Start
Eccentric training is associated with an increase in delayed onset muscle soreness, so start by adding small amounts of eccentric training to your workouts and adjust as needed.
Also, if you’re new to eccentric training, avoid high-velocity movements. Think base strength before speed. Eventually though, look at your activites that require strength and control as you quickly lengthen the muscle. Perhaps it’s sprinting, running downhill, landing from a jump shot in basketball, or playing any sports that require quick deceleration and change of direction. You’ll want to explore how to eccentrically strengthen for better and safer performance.
For now, start by looking at how you can apply this one simple method to increase your leg strength with slow and focused eccentric training in your existing workouts.
Stay fit!
Want to learn more about barefoot training? Join me for a free barefoot cardio class or visit my youtube channel.