-: Now we're gonna talk about just focusing on
the deceleration component.
So in the reaction based training
it was that going from eccentric to concentric.
Here we're more just focused on just being able to
absorb and overcome a resistance that's coming upon us.
This also could have a lot of performance implications
for people that need to absorb force,
that could take impact,
or need to emphasize the deceleration portion
of some sort of thing,
whether that's slowing down coming into
a sprint or what not, not necessarily changing directions.
So, we're trying to increase the ability
to overcome resistance during that eccentric.
Right, so in this case, a lot of times it's,
we're either trying to overcome momentum,
or load, or some kind of combination of both.
This, again, this is important for injury prevention,
just like the strut shortening cycle.
This can carry over to a hypertrophy stimulus easily.
Because this can actually increase our output
in those eccentric overloaded
or those lengthen overloaded training stimuli
that we'd use in hypertrophy.
So, while the strut shortening cycle where
we're rebounding is usually gonna be
a little bit more momentum based.
Here there are ways that we can do this
with basically really focus on
just like trashing that eccentric
that can carry over in to hypertrophy training.
So, the resistance in this is either gonna come from
momentum or a lengthened based or biased resistance profile.
So, in this case, since it's, we're trying to absorb force,
if we're using a slow resistance,
what you're gonna see is what needs to be in the lengthened,
otherwise the exercise is getting lower.
So it's not like we're increasingly
absorbing more and more and more.
If it's momentum it's that we're
trying to take that momentum and then stop it, right?
So two different qualities of deceleration.
Deceleration in a speed focus from momentum,
or decelerating a load which will do more
slow controlled with heavy eccentrics.
It can be both, like you can do load fast, right?
But that would be the most advance,
definitely not for beginners.
So, in this case we'll be looking at a plyometric type thing
where our goal is not to do the rebound,
or at least not emphasize the rebound.
It's more focusing on just landing and absorbing that force.
So, in plyos you tend not to really focus on loading
'cause you're trying to decrease that ground contact time.
So it's like land and then just pop right back off.
Here you could actually do weighted bounds
where you're jumping and then you're just
absorbing that load in a controlled fashion.
We can also do this with eccentric overload methods.
Instead of a dynamic speed method.
What we can do is we can do mechanically eccentric overloads
where you're adjusting your body position.
Or you're somehow changing the mechanical advantage
from the concentric eccentric
so that they're more resistance
during the eccentric portion of the rep.
You can use tools like eccentric hooks
that fall off on the concentric.
So these work awesome for squats
and presses that hang on the bar.
You have more load going down.
They fall off at a certain point in the range,
depending on where you set them.
And then you do the concentric with less work.
And then you can repeat that process over and over again.
The only problem is is that it only works for singles.
Unless you have somebody to, or two people technically,
to put one back on each side.
'Cause it's really awkward to have one on one side
and one not on the other.
We can do spotter assisted concentrics.
So in that case,
your spotter takes some load of the concentric,
and you focus on resisting the eccentric.
Or we can have spotter overloaded eccentrics,
or any other sort of eccentric overload
method that you can think of.
What I tend to look at is this tends
to be what I would say is like
the safest and easiest to the most complex.
Obviously the last two requiring a whole other person.
But at least, like with the eccentric hook,
is the resistance is gonna be constant
because the weight is there.
Once you have a spotter that's adding that,
the weight now is gonna be a little inconsistent,
'cause you're gonna be dependent on the spotter.
So you're dependent on the skill of that spotter
to provide the appropriate resistance.
So it tends to be safer to have
the spotter help on the concentric.
And then spot you on the eccentric.
That way, when it comes, they can't overload you
more than they need to on the eccentric,
so you can decide from set to set
how to adjust the loading, where you want the overload,
and not have to depend on them
choosing how much to overload you.
So you're more in control of that
if you do the spotted assisted concentrics
rather than spotter overloaded eccentrics.
So we're looking at that.
You might, choose the method that's the most appropriate,
don't over complicate things.
Remember always, if we're emphasizing the eccentric,
make sure you're doing it in a safe controlled manner.
Obviously you're not gonna be making any progress
if you are injured.
Emphasis here on the eccentrics.
Then our tempo is really based off of that.
Whether that's a long tempo depends on
whether or not we're focusing on overcoming momentum,
versus just resisting a lot of load.
So, if we're doing it and it's momentum based,
what should happen is the eccentric
should slow down through the rep.
So we're absorbing something.
So think of like we're doing a bound, a land,
where we land, and then what's gonna happen is,
initially we're going to that eccentric fast
and it's getting slower, slower, slower until we stop.
Okay so, we're focusing on that deceleration
and the slowing down of the eccentric
until an eventual stop.
And what we're trying to do then
is decrease the amount of time
it takes to bring that to a stop.
So you start if you have a beginner,
you'd have them have kind of like
more cushiony soft deceleration,
and then you work towards more kind of stiff and hard
deceleration techniques as they get more advanced.
Or you could add load and then go back to
a little bit softer and then again more rigid deceleration.
If our focus is we're using a lot of load,
and so we've used resistance profile
that's going to challenge the ability
to control that load on the eccentric
so you usually biased towards that length and position.
The eccentric now should be nice and slow and steady.
And in advanced people you can graduate to faster eccentrics
and then try and to decelerate that load at the bottom.
But keep in mind, if you have a resistance profile
that is getting heavier in length and position,
and you have momentum taking you there.
Those two amplify each other.
So that's at a very advanced technique,
really only something that you would
need to use for athletic performance.
And people need to graduate into that.
It's not a place that you start.