Simple. Controlled. Effective.
Eccentric Training: Why the Way You Lower Matters
Most people only think about the lift. But the controlled lowering is where a lot of strength, growth, tissue resilience, and athletic control are built.
What Makes Eccentrics Different?
When your muscles lengthen under tension, they can tolerate higher loads with less energy cost (Mike et al., 2015; Harris-Love et al., 2021). That’s free stimulus if you know how to use it.
- More tension = more growth. The stretch under load drives protein synthesis and muscle remodeling.
- Better neural control. Eccentrics recruit fast-twitch fibers earlier for more power and coordination.
- Tendon health. Slow, controlled lowering helps repair and strengthen connective tissue.
Coach’s Note
- Muscle Growth: 3–5 s down · 60–85% 1RM · Tempo squats, pull-ups, RDLs
- Max Strength: 3–5 s down · 100–120% (with spotter) · Eccentric bench or squat
- Power: Fast · Bodyweight · Drop jumps for landing control
Simple Ways to Add It In
1. Tempo Work
Lower the weight slowly — 3 to 6 seconds on the way down. Example: tempo squats or push-ups.
2. 2-for-1 Method
Lift with two limbs, lower with one (e.g., leg press two up, one down).
3. Overloaded Eccentrics
Use 100–120% of your max and perform only the lowering phase with a spotter’s help.
4. Fast Eccentrics
Think drop jumps — absorb quickly, rebound fast. Builds speed and landing control.
5. Flywheel Training
Inertial resistance adjusts to your output — smooth overload without joint stress.
Programming at a Glance
| Goal | Eccentric Speed | Load | Example |
|---|---|---|---|
| Muscle Growth | 3–5 s | 60–85% 1RM | Tempo squats, pull-ups, RDLs |
| Max Strength | 3–5 s | 100–120% 1RM | Eccentric bench/squat (spotter) |
| Power | Fast | Bodyweight | Drop jumps |
| Rehab | 3–6 s | 40–70% 1RM | Step-downs, calf lowers |
Start slow. Expect soreness for the first few sessions — adaptation happens fast.
Who It’s For
- Athletes: Improves deceleration, sprinting, and jump control.
- Lifters: Builds muscle and strength faster with less volume.
- Rehab Clients: Rebuilds tendon and joint capacity safely.
References
Harris-Love, M. O., Gollie, J. M., & Keogh, J. W. L. (2021). Eccentric exercise: Adaptations and applications for health and performance. Journal of Functional Morphology and Kinesiology, 6(4), 96.
Mike, J., Kerksick, C. M., & Kravitz, L. (2015). How to incorporate eccentric training into a resistance training program. Strength & Conditioning Journal, 37(1), 5–17.
