Eccentric contraction >1,4

“Myths & Trues”

Concentric ECCENTRIC TRAINING.

Contraction
Fernando Martín. PhD
[email protected]
 Contracción excéntrica
Definición.
Muscle Contraction types:
• Isometric (a)
• Concentric (b)
• Eccentric (c)
Eccentric action: when the muscle is elongated
under tension (usually: braking action) (Horobeti et
al., 2013).

Eccentric
 Eccentric Actions are V.I.P
Sport: Usually in every action

Run, Jump, COD, braking, landing rebounding, etc.

Eccentric Actions are V.I.P
Diary life.
 Contracción excéntrica
Especificidades del ejercicio excéntrico
Especificidades neurales y mecánicas.
Los cambios neurales y funcionales inducidos por el ejercicio
tienen un componente específico del modo de entrenamiento.

Por ej: en las acciones EXC, el complejo músculo-tendinoso

se elonga (Cavanagh & Komi 1979), absorbiendo energía
(Lindstedt et al., 2001). Las acciones EXC poseen cantidad
de propiedades fisiológicas distintas a las de las acciones
concéntricas (CON) (Roig et al., 2008).
 Physiological properties

ECC. vs CONC.
+FORCE PEAK(+40%).
-Muscular ACTIVATION.
=Recruitment ORDER.
-M.U. Firing Rate
-NEURAL Conduction.

LESS FATIGABILITY.
(Duchateau & Enoka, 2016).

Less Muscular activation+More force production = eccentric contraction MORE EFICIENT than concentric contraction.
Physiological properties
ENDURANCE Muscular
90% 1RM
ECC (7,7 +-3,3 reps) > CON (4,5 +-2,2 reps)
(Kelly et al. 2015)

Eccentric actions (submaximal) are perceived

more easy than concentric actions.
 Physiological properties

Brain Activity.
Brain cortex activity shows: ECC
contraction starts before, is more
intense and the area is bigger
than CON contraction. (Fang et al. 2014)

Characteristics of COMPLEX TASKS

 Cardiovascular and metabolical
properties

EXC. vs CONC.
-Demanda METABÓLICA.
-CONSUMO O2. (hasta 4/5 veces).
-Volumen SANGRE BOMBEADA (2 veces).
-PULSACIONES corazón (aprox 2 veces).

La EFICIENCIA energética se da también en

edades avanzadas, aunque el gasto energético
post-exercise se incrementa hasta 72 h.

(Dufuour et al. 2014, Perrey et al. 2001, Navalta 2004, Bonde-Petersen et al. 1972, Knuttgen&Klausen 1971, Overend et al. 2000, Paschalis et al. 2010, Hackney et al. 2008).
 MUSCLE damage
ECC. vs CONC.
+Muscle DAMAGE
(High forces, high speed, short muscle lengths)
+muscular STIFFNESS.
STRENGTH & POWER loss very high (50%-65%).
+LACTATE production.

Las lesiones en el citoesqueleto, rotura de sarcómeros,

daño celular, reacción inflamatoria = Delayed Onset
Muscle Soreness, is maximal at 12-72h post-work and
disappears in 5-7 days.

(Howatson et al. 2008, Chapman et al. 2006, Paschalis et al. 2005, Morgan&Proske 2004, Armstrong 1984, Byrne et al. 2004, Tee et al. 2007,
Dartnall et al. 2009, Eston et al. 1995, Hicks et al. 2016)
 Foam Roller & warm up

D.O.M.S.
Is possible to reduce muscular soreness
(pain) produced by eccentric training
introducing Foam Roller in the Warm Up
(Cavanaugh et al. 2016, Bradbury-Square et al. 2015)
 ECCENTRIC training
vs
CONCENTRIC trainning (Roig et al. 2008)
More increase of global strenght The adaptations are more specific.
Very effective to increase muscle mass. A while for adaptation is required.
More capability to produce force Inflammatory markers
Less fatigue
More metabolical efficience
Less cardiovascular stress.

Not everything are advantages… or

disadvantages
(Roig et al. 2008, Hortobagy et al. 2000, Blazevich et al. 2007, Mathieu et al. 2008, Hyldahl et al. 2014, Cermak et al. 2013, Zoll et al. 2006, Hortobagyi et al. 2996, Pensini et al. 2002)
 for WHOM??
The Eccentric Training is feasible in healthy individuals and in special
populations such as older people (Hortobagyi et al., 2000), patients with
cardiovascular limitations (Meyer et al., 2003) or patients with neurological
problems (Fernandez-Gonzalo et al., 2016) as long as the dose increases
gradually.

c Fernando Martín Rivera

INTERESTING
DATA.
Crossed education relevant,
greater than in concentric phase.
The strenght of the member in the
opposite size to the member
working on the exercise also
increases

What I work HERE………………… Is IMPROVED also here.

(Hortobagyi et al. 1997, Kidgell et al. 2015)
 Ways of WORKING
OWN BODY WEIGHT.
T.U.T. increase (Time under Tension)
Changes of TEMPO.
3-1-5 Initial phase of work

*An overload could be used:

Elastic bands.
Chains.
Weight.
M.A.R.E.S.
(manual accommodation resistance exercises)
c Fernando Martín Rivera
 ways of WORK
Bars, discs, dumbbells.
For all levels
Need of some partners helping
to “lift” the weight in the
concentric phase.
Eccentric increase variable

It is a good way to become more SOCIAL

c Fernando Martín Rivera
 Ways of WORK
ECC. OVERCHARGE MACHINES.
Weight is increased in phases.
Thanks to a system of tilting
the weight pile, the eccentric
phase charge is increased a
40%. This eccentric increase is
fixed, using a system of X -
FORCE

It is a great idea. Restrictions: not many possibilities of use (only

users trained in eccentric exercise) and its high price
Ways of WORK
Inertial, SPACE Technology
Gravity is not relevant
Good price -quality ratio.
Suited for RHB a Performance.
 How works a yo-yo Device
Concentric acceleration

Eccentric braking

Force generated ecc>conc bet ween 15%-40%

 This meta-analysis provides evidence
supporting the superiority of
“Isoinerciales”, compared with
traditional weight-stack exercise, to
promote skeletal muscle adaptations in
terms of strength, power and size in
healthy subjects and athletes.
(Maroto-Izquierdo et al. 2017)

#El entrenamiento con iso-inerciales es SUPERIOR al tradicional

1.-The eccentric overload depends on the
user

2.-Same advantages of versatility as other

kind of pulley machines.

3.-The CORE is involved in any exercise

(both being the user on his knees or
standing)

4.-The strenght is determinated by the

effort of the user. It is possibly to reach
the 100%.
ORIGIN
EVOLUTION
 Inertial TREATMENT
in SPORT field

Level 2 Level 3
Level 1

Different ways of generate the Inertia: increase weight and / or increase the wheel radius
 SPORT application
PREVENTION injuries
MUSCLE INJURIES.
HAMSTRING strain
LCA. strain
TENDINOPATHIES.
PERFORMANCE.

PERFORMANCE
RETURN TO TRAINING
REHAB

PREVENTION
 Aplicaciones DEPORTE

PREVENCION lesiones.
RE-ADAPTACIÓN lesiones.
PERFORMANCE.

PERFORMANCE
RETURN TO TRAINING
REHAB

PREVENCIÓN
 Prevención-Readaptación de lesiones.
El concepto de la longitud óptima de tensión
Todos los músculos tienen una longitud óptima para producir un pico de tensión
(Cowell et al., 2012). La longitud óptima de tensión debe adaptarse a las demandas
específicas (Vogt and Hoppeler, 2014). Por ej: en sprints, las distensiones de isquios
suelen ocurrir durante la transición entre el movimiento EXC y el CON, probablemente
por un desequilibrio de fuerza (Arnason et al., 2008).
 Prevención-Readaptación de lesiones.
Algunos autores sugieren que estas lesiones se podrían reducir si la
longitud de tensión óptima consiguiera ser mayor (Brughelli et al., 2010).
Al generar ganancias de fuerza en la fase EXC, el músculo puede
soportar mayores tensiones cuando es elongado de forma severa (Iga et
al., 2012).

Extraído de Cowell et al. (2012)

Prevención-Readaptación de lesiones.

El EE es la única forma de entrenamiento que incrementa la longitud

óptima de tensión (Brockett et al., 2004; Proske et al., 2004).

Uno de los factores que puede explicar un cambio de la longitud muscular

en la que una fuerza máxima se genera es la sarcomerogénesis
(incremento de sarcómeros en serie) (Brughelli and Cronin, 2007).

Se han demostrado cambios en la longitud óptima de tensión en flexores

del codo, flexores plantares y flexores y extensores de rodilla (Bowers et
al., 2004; Brockett et al., 2001; Clark et al., 2005; Whitehead et al., 1998).
 PROGRAM
Start with the 5RM trest proposed by Baker,
and then:
1.- Desired effect.
2.- Intensity.
Load, velocity.
3.- Volume.
4.- Frecquency.
5.- Recovery.

Specificity of ADAPTATION.
(Roig et al. 2008)

There is no clear evidence about the relation bet ween DOSE-RESPONSE

PROGRAMACIÓN

Cowell et al., 2012

 PROGRAMACIÓN
4. Intensidad.

80%-100%
80%-100% 100%
<70%
100%

ENDURANCE HIPERTROFIA FUERZA MAX.

 PROGRAMACIÓN
5. Volumen (recomendaciones)
4x7 reps
4x12-20 reps 4x7-15 reps(7)
4x7 reps

ENDURANCE FUERZA EXPL. HIPERTROFIA FUERZA MAX.

 PROGRAMACIÓN
7. Descansos

-Dispositivos inerciales/Flywheel: 1,5-3 min la

mayoría de estudios.
-Recom seguir pautas generales.

1’ 3’ 5’ Recuperación
 PROGRAMACIÓN
8. Frecuencia de entrenamiento

Hipertrofia, fuerza máxima, fuerza explosiva, resistencia muscular

Día 1 Día 2 Día 3

December 2014 December 2014
December 2014

#Dispositivos inerciales/Flywheel: 1-3 sesiones/semana (lo más utilizado en los estudios)

 PROGRAMACIÓN
Control del entrenamiento en un dispositivo inercial:

modificado de Robertson 10
9
8 extremely
6 7 hard
hard
5
4 somewhat
3 hard
2 somewhat Volumen reps
1 easy
0 easy
extremely
Trabajo total
easy
%EXC-%CONC
Rate Perceived Exertion (RPE)

Velocity Monitoring
 Let’s start

Gradual increase in training duration,

intensity and frequency. en
ad
or

Entr
ico
The recovery period between sessions ntr
cé

Dep
Ex

orti
may require more than 48 hours.

sta
A warm-up with CONC actions can
reduce muscle damage.

We do not know the best way, but we can follow the previous GUIDELINES.
(Horobeti et al. 2013, Krentz&Farthing 2010, Ingham et al. 2010)
c Fernando Martín Rivera
Gender differences
Different Inertial effectes depending on gender.
(kgxm2)

- Power developed. (hi) (36%)> wom (29%)

+ Work. Independently of gender (48% aprox)
+ Force con and exerted ecc (- a, + inertia). Wom> men
Peak Force (- a + inercia). men>wom
Ecc. Overcharge (low inercia) men>wom
Stretch-shorting cycle (low to med). men=wom
(Martínez-Aranda & Fernández-Gonzalo, 2016)

The gender of the user will

determinate the INERTIA to apply
(0.0125, 0.025, 0.0375, 0.05, 0.075, 0.1 kg*m2).
 (Modificado de Valle C 2015)

Mito #1. Eccentric training improves technical skills.

Myth #2. Adding Eccentric Training Creates Excessive Soreness
Myth #3. Eccentrics Must be Slow to Reap Benefits
Myth #4. Eccentrics Makes Athletes Stiff and Tight
Myth #5. Eccentrics Are Only for Elite Athletes
Myth #6. Eccentrics Slow Down Athletes
Myth #1. Eccentric training is only for
TECHNICAL GESTURE

The purpose of the Eccentric

training is to IMPROVE the sport
people strenght, in any of their
performances, but NOT the
technical gesture, as the
movement is not similar to the
“real” movement.
Myth #2. Adding Eccentric Training Creates Excessive Soreness

+Muscle DAMAGE
(High forces, high speeds, short musc length)
+ Muscle RIGIDITY.
Very high LOSSES (50% -65%) of strenght and post power.
+ Production LACTATO and HIGH p.m

Gradual increase in training duration, intensity and

frequency.
The recovery period between sessions may require more than
48 hours.
A warm-up with CONC actions can reduce muscle damage.

Foam Roller use in warm up

(Cavanaugh et al. 2016, Bradbury-Square et al. 2015)

(Howatson et al. 2008, Chapman et al. 2006, Paschalis et al. 2005, Morgan&Proske 2004,
Armstrong 1984, Byrne et al. 2004, Tee et al. 2007, Dartnall et al. 2009, Eston et al. 1995, Hicks
et al. 2016)
Myth #3. Eccentrics Must be Slow to Reap Benefits

“They can be ballistic.

Moving away from
slow overloads with
very heavy weights to
a spectrum or pallet of
contractile patterns”

“Eccentrics are about the muscle lengthening, and the

speed is a continuum from slow to very rapid. Also, the
loading in addition to the velocity of contraction is
another variable to consider”.
(Rolland et al., 2008. Jones et al., 2009; Boirie, 2009; Borst, 2004; Nelson et al., 2007; ACSM,
Myth #4. Eccentrics Makes Athletes Stiff and Tight

Sport demands
Long-term adaptations Training periodization.
Macro/meso/micro/daily

Athlete profile

Desired metabolic and/or neuromuscular load

of the session

Lesions in the cytoskeleton, rupture of sarcomeres, cell

damage, inflammatory reaction = DOMS, which peaks at
12-72h post-training and disappears in 5-7 days.

(Howatson et al. 2008, Chapman et al. 2006, Paschalis et al. 2005, Morgan&Proske 2004, Armstrong
1984, Byrne et al. 2004, Tee et al. 2007, Dartnall et al. 2009, Eston et al. 1995, Hicks et al. 2016)
 Myth #5. Eccentrics Are Only for Elite Athletes

Any people can benefit from the

eccentric training, as long as it is
properly programmed to personal
needs.

(Meyer et al. 2003; Hortobagyi et al. 2000; Fernandez-Gonzalo et al., 2016)

 Myth #6. Eccentrics Slow Down Athletes

Lesions in the cytoskeleton, rupture of sarcomeres, cell damage,

inflammatory reaction = DOMS, which peaks at 12-72h post-training and
disappears in 5-7 days.

c Fernando Martín Rivera

Functional Eccentric Training
8weeks (2s/w; 6-10 reps)
(Gonzalo-Skok et al. 2016)

SQUAT
++ Vertical component force tests
Unilateral & bilateral CMJ

INERCIAL
++ Multidirectional force tests
Lateral & Horizontal Jumps
C.O.D’s (Change of Direction)

Results support “the force-vector theory”

SEBT e Inerciales

A mayor capacidad de generar

wats en fase excéntrica, mayor
equilibrio dinámico en SEBT
(Martín F et al. 2017, no publicado)

+Sobrecarga exc = Mejor SEBT

 Niños y Ent. Excéntrico.
Sí, No, Cuándo, Quién, Cómo?

1.- Buena técnica base ejerc. fuerza.

2.- Al menos 2 años edad entrenamiento.
3.- Buen nivel de fuerza relativa >1xBW.
4.- Exposición frecuente a cargas excéntricas.
#Recordar que en estas edades la programación se basa en la salud
de los participantes. (Lloyd & Oliver, 2012)
PROGRESIÓN
1.- Desarrollo FUERZA General
2.- T.U.T. VS LOAD
10
3.- Altura ATERRIZAJES
4.- MULTISALTOS 9
5.- PLIOMETRÍA 8
6.- sub-max INERCIAL
7
6
5
4
3
2
1 2.Tempo control, fase exc lenta, 3.altura, mecánica landing,
0
stiffness, 4. distancia, absorción+rebote, 5.baja amplitud,
rápido c.e.a, 6.control del retorno, incremento intensidad
 Mayores y Ancianos, envejecimiento.
Sí, No, Cuándo, Quién, Cómo?

e r
Hasta 2xEnt Conc. (7 días). v
e G
-Tensión arterial.
o r N
-RPE F U
Mejora fuerza max conc a alta velocidad
Y O
Genera mayor hipertrofia
Usar altas intensidades
(Raj et al. 2012).

OJO: Hay estudios que no recomiendan el ent excéntrico debido

a los marcadores inflamatorios y los resultados de glut4
(Raj et al. 2012., Reeves, 2009).
 Aplicaciones PATOLOGÍAS
Enfermedades CARDIO-RESPIRATORIAS.
Alteraciones METABÓLICAS.
diabetes, sobrepeso.
Patologías NEUROLÓGICAS.
ESCLEROSIS múltiple.
Parkinson.
Ictus.
Cáncer.
Entrenamiento recomendable debido a su bajo
coste ENERGÉTICO y alta producción de FUERZA.

(Rocha et al. 2011, Pascuales et al. 2010, 2011, Robineau et al. 2005, Fernández-Gonzalo et al. 2016, Dibble et al. 2006, 2009)
Sobrepeso, Obesidad y Ent. Excéntrico.
Sí, No, Cuándo, Quién, Cómo?

30 min/sem de EE (8 sem.) mejoró los factores

de riesgo de salud (Paschalis et al., 2011):
+ Gasto energético en reposo.
+ Oxidación de grasas.
Mejora del perfil lipídico en sangre en reposo.
Mejora de resistencia a la insulina en reposo.
excéntrico vs concéntrico

Hay controversia con los glut4.

Puede ser interesante para reducir factores de riesgo en gente con sobrepeso y diabéticos.
 Aplicaciones PATOLOGÍAS
Cáncer (supervivientes pecho, próstata, pulmón, colon y linfoma):
• Mejoras en fuerza (Hansen et al., 2009; LaStayo et al., 2011; LaStayo et al., 2010).
• Potencia y tamaño muscular (LaStayo et al., 2011; LaStayo et al., 2010).
• Movilidad (6-minute walk; subir y bajar escaleras) (Hansen et al., 2009; LaStayo et al., 2011;
LaStayo et al., 2010), sin aumento de dolor en la intervención (LaStayo et al., 2010).

Se sugiere que este tipo de entrenamiento es

ideal para estos pacientes por su bajo coste
energético y la alta fuerza generada (LaStayo
et al., 2010).
CORE y Ent. Excéntrico.
Sí, No, Cuándo, Quién, Cómo?

El trabajo de CORE en las poleas inerciales

es constante dado que se trabaja
normalmente de pie y con apoyos unipodales
que traen como consecuencia una mayor
activación de esta musculatura.
(Santana et al. 2007, Calatayud et al. 2014)

El dolor lumbar altera el reclutamiento de U.M

(Cholewicki et al. 2005, Renkawitz, Boluki, & Grifka 2006), El
entrenamiento excéntrico puede ayudar a
restablecer el reclutamiento correcto.
 Application

1 +Strenght level
Mechanical stress, methabolical consumption
2 Injuries prevention
Repeated Bout Effect
3 +Hipertrophy
Muscle damage, mechanical stress

4 RHB injuries
Tendinopathies, ligament injuries
(Roig et al. 2008)

c Fernando Martín Rivera