EFFECTS OF ECCENTRIC

LOADING OF LOWER
EXTREMITIES ON POWER
OUTPUT
Dan, Braden, Jamison, Danny
Introduction
What is Eccentric Training?
Benefits include:
● Increases strength
● Muscle hypertrophy
● Improves flexibility and Range of Motion (ROM)
● Improved sports performance
Participants
40 participants, 20 trained and 20 untrained
Trained- 30 mins/day, 3-4 days/week, moderate intensity for the last 6 months
Untrained- not currently participating in planned exercise
Males, 18-30 years old
Greensburg, PA
Inclusion / Exclusion
● Exclusion
● Inclusion
○ Cardiovascular Disease
○ Male ○ Metabolic Disease
○ 18 - 30 years old ○ Osteoporosis
○ < 10 miles outside ○ Recent or known
of Greensburg, musculoskeletal injuries
Pennsylvania ○ Obesity (BMI > 30)
○ ○ Hypertension
Trained: Regularly
○ History of Smoking
participates in 30+ ○ Medications
minutes of exercise ○ Supplements that enhance
4 times per week > performance
6 months ■ Caffeine, creatine,
○ Untrained: < 1 pre workouts, nitric
training session per oxide, beta alanine
○ Individuals who regularly
week
use eccentric training
technique
Study Design

Must be followed strictly.

Hypothesis
Expect the eccentric training group to have increased strength and power
adaptations compared to control group

Expect to have increased adaptations in eccentric group performance during first

4-week period compared to second

Expect to see better adaptations among untrained population as compared to

trained population
Testing
Tests will occur:
● Before training session
● Mid-point (4 weeks)
● At the end of training

Tests include:
● 1 Repetition Max (RM) Back squat w/ force plate
● Vertical jump (vertec)
● 40-yard sprint (on track)

Chose these tests to analyze:

● Strength
● Power
● Force Output (Force Plate)
Exercise Prescription
Eccentric Experiment group
● Eccentric leg press
● Nordic hamstring curl
● Eccentric back squat
● Eccentric weighted calf raise
● Romanian Deadlift (RDL)
● Eccentric
Control GroupLeg Extensions
(Traditional
Strength Training)

Same movements without the

eccentric tempo
 Exercise 1 RM / Results Testing Max (95%)

Back Squat 285 275

Exercise Prescription - Treatment

Week 4 - Testing Week 8 - Testing
Exercise Week 1 Week 2 Week 3 Week 5 Week 6 Week 7
Deload Week Deload Week

Eccentric 185 x 8 195 x 8 205 x 8 165 x 4 - 190 x 8 205 x 8 215 x 8 165 x 4 -

Leg Press 210 x 8 220 x 8 225 x 8 180 x 4 - 205 x 8 225 x 8 230 x 8 180 x 4 -
(5s) 230 x 8 235 x 8 250 x 8 190 x 4 - 220 x 8 245 x 8 250 x 8 190 x 4 -
Nordic
Hamstring 3x6 3x6 3x6 3x4 - 3x6 3x6 3x6 3x4 -
Curl
Eccentric 165 x 4 180 x 4 195 x 4 150 x 4 - 180 x 4 185 x 4 195 x 4 150 x 4 -
Back 195 x 4 205 x 4 220 x 4 165 x 4 - 190 x 4 210 x 4 215 x 4 165 x 4 -
Squat
(3s) 205 x 4 220 x 4 230 x 4 180 x 4 - 205 x 4 225 x 4 235 x 4 180 x 4 -

Eccentric
Calf
3 x 12-15 3 x 12-15 3 x 12-15 3 x 8-10 - 3 x 12-15 3 x 12-15 3 x 12-15 3 x 8-10 -
Raises
(5s)
RDL 3x6 3x6 3x6 3x4 - 3x6 3x6 3x6 3x4 -
Eccentric
Leg
3 x 10 3 x 10 3 x 10 3x6 - 3 x 10 3 x 10 3 x 10 3x6 -
Extension
(3s)
 Exercise 1 RM / Results Testing Max (95%)

Back Squat 285 275

Exercise Prescription - Control Group

Week 4 - Testing Week 8 - Testing
Exercise Week 1 Week 2 Week 3 Week 5 Week 6 Week 7
Deload Week Deload Week
185 x 8 195 x 8 205 x 8 165 x 4 - 190 x 8 205 x 8 215 x 8 165 x 4 -
Leg Press 210 x 8 220 x 8 225 x 8 180 x 4 - 205 x 8 225 x 8 230 x 8 180 x 4 -
230 x 8 235 x 8 250 x 8 190 x 4 - 220 x 8 245 x 8 250 x 8 190 x 4 -
Hamstring
3x6 3x6 3x6 3x4 - 3x6 3x6 3x6 3x4 -
Curl Machine
165 x 4 180 x 4 195 x 4 150 x 4 - 180 x 4 185 x 4 195 x 4 150 x 4 -
Back Squat 195 x 4 205 x 4 220 x 4 165 x 4 - 190 x 4 210 x 4 215 x 4 165 x 4 -
205 x 4 220 x 4 230 x 4 180 x 4 - 205 x 4 225 x 4 235 x 4 180 x 4 -
3 x 12- 3 x 12- 3 x 12-
Calf Raises 3 x 12-15 3 x 12-15 3 x 8-10 - 3 x 12-15 3 x 8-10 -
15 15 15
RDL 3x6 3x6 3x6 3x4 - 3x6 3x6 3x6 3x4 -
Leg
3 x 10 3 x 10 3 x 10 3x6 - 3 x 10 3 x 10 3 x 10 3x6 -
Extension
Post-testing
Post-testing would occur following 8-week program
Compare results from pre, mid, and post tests
Determine adaptations among groups and over time periods
Statistical Analysis - SBSS
● Central Tendency
● Standard Deviation
● Effect Size
● Correlation (months training vs training results)
Application of Study Results
● Who can benefit the most from eccentric training
● What results can you expect from eccentric training
● How long should an eccentric training program be to achieve the best results
○ Requires further research (varied program length, more subjects, etc)
References
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Gordon, J., Thomson, B., Crane, J., Bressel, E., Wagner, D. (2019) Effects of isokinetic eccentric versus traditional lower body resistance training on muscle function: examining a
multiple-joint short-term training model. Canadian Science Publishing. 44 (2). 118-126. 10.1139/apnm-2018-0333

Hammami, D. (2022) The effects of 6 weeks eccentric training on speed, dynamic balance, muscle strength, power, and lower limb asymmetry in prepubescent weightlifters. Journal
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Harden, M. (2020) Four weeks of augmented eccentric loading using a novel leg press device in well-trained athletes and professional sprint track cyclists. PLoS ONE, 15 (7). 1-13
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Horwath, O. (2019) Isokinetic resistance training combined with eccentric overload improves athletic performance and induces muscle hypertrophy in young ice hockey players.
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Fazekas, G. (2022) The effects of eccentric hamstring exercise training in young female handball players. European journal of applied physiology, 122 (4). 955-964 1439-6327

Vatovec, R. (2020) Effects of eccentric training at long-muscle length on architectural and functional characteristics of the hamstrings. Scandinavian journal of medicine & science in
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Zacharia, E., Spiliopoulou, P., Methenitis, S., Stasinaki, A.-N., Zaras, N., Papadopoulos, C., Papadimas, G., Karampatsos, G., Bogdanis, G. C., &amp; Terzis, G. (2019). Changes in
muscle power and muscle morphology with different volumes of fast eccentric half-squats. Sports, 7(7), 164. https://doi.org/10.3390/sports7070164

Tseng, K.-W., Chen, J.-R., Chow, J.-J., Tseng, W.-C., Condello, G., Tai, H.-L., & Fu, S.-K. (2021). Post-activation Performance Enhancement after a Bout of Accentuated Eccentric
Loading in Collegiate Male Volleyball Players. International Journal of Environmental Research and Public Health, 18(24). https://doi.org/10.3390/ijerph182413110

Franchi, M. V., Atherton, P. J., Reeves, N. D., Flück, M., Williams, J., Mitchell, W. K., Selby, A., Beltran Valls, R. M., & Narici, M. V. (2014). Architectural, functional and molecular
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