Essentials of Eccentric Training With Online Video - Paperback Book
Essentials of Eccentric Training With Online Video - Paperback Book

Essentials of Eccentric Training With Online Video - Paperback Book

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Aims to help the reader understand the fundamentals of eccentric training to benefit either your own or a client's sports and training.

Essentials of Eccentric Training is the first comprehensive resource covering this innovative approach to resistance training and conditioning that produces extraordinary results. Backed by evidence-based studies and readily incorporated into training programs, eccentric training provides greater intensity to help individuals push past plateaus and increase muscular strength, endurance, and power. Using eccentric training, strength and conditioning professionals and personal trainers can also help their clients improve metabolism, manage their weight, and facilitate injury rehabilitation.

The text provides the physiological explanations, exercises, and sample programs beneficial to introducing eccentric training into clients’ workouts. All facets of this exciting, power-generating modality are detailed by veteran international fitness expert Len Kravitz and champion bodybuilder and personal trainer Aaron Bubbico, who use eccentric training not only with clients but also in their own exercise regimens. The practical information in the book is supported by special features:

  • 70 eccentric training exercises are demonstrated through full-colour photos and detailed instructions to properly illustrate techniques and minimize risk of injury.
  • A selection of more than 40 online exercise videos explain more complex workout techniques to ensure exercises are properly performed to maximize results. Symbols throughout the book indicate when videos are available online.
  • A selection of 24 sample workout plans, six case study workouts, and two sample eight-week training programs provide professionals with a strong starting point to build programs for their clients.
  • An appendix lists foundational resistance training exercises across seven popular sports.
  • An exercise finder categorized by muscle group makes selecting the right exercises for each client easy.

After establishing a foundation of muscular physiology, the first chapters of Essentials of Eccentric Training explain the three unique ways of using eccentric training: eccentric emphasis, supramaximal training, and the two-up/one-down method. The next two chapters address specific effects of the training method: how it bolsters postworkout metabolic rate and how to minimize delayed-onset muscle soreness. The book’s final six chapters contain exercises and program designs specifically for muscular strength, muscular endurance, explosive power, weight loss, muscle size, and rehabilitation.

Essentials of Eccentric Training imparts every aspect of this groundbreaking training system and its benefits in resistance exercise programs. The method presents boundless opportunities for strength and conditioning specialists and exercise professionals who work with athletes and exercise enthusiasts of all ages and fitness levels.

Contents

Exercise Finder
Preface
Accessing the Online Video

Chapter 1. Understanding Muscular Structure and the Physiological Mechanisms of Concentric and Eccentric Action

  • Muscular System
  • Gross Structure of Muscle
  • Muscle Cell Structure and Organization
  • Muscle Fiber Protein Organization
  • Actin–Myosin Orientation
  • The Sliding Filament Theory of Muscle Contraction
  • Termination of Muscle Action
  • Muscle Fiber Types
  • Distribution of Fiber Types in Special Populations
  • Summary Thoughts

Chapter 2. Discovering the Eccentric Training Methods

  • Eccentric Emphasis Training Method
  • Supramaximal Eccentric Training Method
  • Two-Up/One-Down Eccentric Training Method
  • Summary Thoughts

Chapter 3. Boosting the Metabolism With Eccentric Exercise

  • Resting Metabolic Rate
  • Thermic Effect of Food
  • Activity Energy Expenditure
  • Positive Energy Balance
  • Muscle Metabolism in Eccentric Training
  • Maximizing Metabolism With Eccentric Exercise
  • Summary Thoughts

Chapter 4. Eliminating Muscle Soreness With the Repeated Bout Approach

  • Repeated Bout Effect of Eccentric Training
  • Implementing the Repeated Bout Effect With a Client
  • Educating Clients About the Repeated Bout Effect
  • Understanding Muscle Recovery
  • Summary Thoughts

Chapter 5. Eccentric Training for Strength

  • Exercise Program Design
  • Application Tools for Exercises
  • Training Intensity Suggestions
  • Summary Thoughts
  • Training for Strength
  • Upper- and Lower-Body Workout Routines for Strength Training

Chapter 6. Eccentric Training for Endurance

  • Exercise Program Design
  • Application Tools for Exercises
  • Summary Thoughts
  • Training for Endurance
  • Upper- and Lower-Body Workout Routines for Endurance Training

Chapter 7. Eccentric Training for Explosive Power

  • Exercise Program Design
  • Application Tools for Exercises
  • A Caution for Training
  • Summary Thoughts
  • Training for Explosive Power
  • Upper- and Lower-Body Workout Routines for Power Training

Chapter 8. Eccentric Training for Weight Loss

  • Exercise Program Design
  • Application Tools for Exercises
  • Summary Thoughts
  • Training for Weight Loss
  • Upper- and Lower-Body Workout Routines for Weight Loss

Chapter 9. Eccentric Training for Muscle Hypertrophy

  • Exercise Program Design
  • Application Tools for Exercises
  • Summary Thoughts
  • Training for Muscle Hypertrophy
  • Upper- and Lower-Body Workout Routines for Muscle Hypertrophy

Chapter 10. Eccentric Exercise and Rehabilitation

  • Tendons
  • Ligaments
  • Fascia
  • Exercise Program Design
  • Application Tools for Exercises
  • Summary Thoughts
  • Training for Rehabilitation
  • Upper- and Lower-Body Workout Routines for Rehabilitation

Appendix A Eight-Week Hypertrophy Phase
Appendix B Eight-Week Ultimate Conditioning Phase for Endurance and Body Composition Change
Appendix C Exercises for Improving in Seven Popular Sports
Index
References
About the Authors

Audiences

A comprehensive guide for strength and conditioning professionals, personal trainers, and fitness coaches who work with clients to meet fitness and athletic performance goals.

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