Meaning on the lengthening of a muscle portion of any contraction or the "Eccentric" phase is emphasized by slowing the motion down to a point that it's so slow but it doesn't "jerk" along the pathway.
For weight lifting to be effective it has to be progressive. There are a variety of ways to increase the intensity of a lift. Number one is the traditional way to increase the "Time under Tension" and that's to add weight or the TENSION aspect.
The second way is to add sets or reps which is of course the TIME aspect.
Did you know that there is a THIRD way to add time? Yep, slow the individual rep down. Either the concentric OR the eccentric OR BOTH!
With the "Negative Accentuated" we are focusing on the deceleration of the muscle or its STRONGEST portion which I won't go into right now, but trust me, you can let down more weight than you can hold and you can hold more weight than you can pick up. But for our purposes this week, we will simply SLOW the negative portion down to barely moving.
There is a need for increased focus as well. Here we can COACH the lift using key prompts along the way with each rep. The weight isn't heavy, and the speed is so slow there is an automatic concentration level increase.
We can see exactly where the body compensates and make immediate adjustments.
I'm not saying that all training needs to be this way, but working in a block of it has given me and my team great technique advancements.
If you are unclear about what I am writing about, it might be time for a new Learn to Train Seminar. Give Dave a holler and see if he won't set one up. (Kidding. It cost a mint to get me from California to Ohio)
Today's Training:
AirDyne: 10-10-10
Cycle: Commute; 27 mins
Deadlift: Negative Accentuated; 5x5
GHR: Negative Accentuated; 5x5
Crunch: 125
4 way Neck: 1x15x4.0
Cycle: Commute; 23 mins. (nice tail wind)