The document discusses eccentric training. It begins by defining an eccentric contraction as muscle lengthening under load. It then describes different types of eccentric training: bro science focusing more on the eccentric portion, meat head using very heavy loads, and manual eccentrics using spotters. The document explains that eccentric training should be included in a program for its benefits to hypertrophy, force production, and speed/power. Specifically, it notes increased type II fiber growth, preferential recruitment of type II fibers, lower energy costs, and increased neural drive with eccentric training. Finally, it acknowledges some potential downsides like needing spotters, risk of injury if done incorrectly, and large muscle damage requiring careful programming. It emphasizes different

1. Pete Burridge
Leicester Tigers Academy S & C Coach
MEccentric Training
Pete Burridge
Leicester Tigers Academy S & C Coach

2. Pete Burridge
Leicester Tigers Academy S & C Coach
MWhat Is It?
• An eccentric contraction is the
motion of an active muscle while
it is lengthening under load.
• Also known as ‘Negatives’ pretty
much every lift you do in the gym
will have some element of an
eccentric.
• ‘Eccentric training’ can take
different forms, some have more
scientific rationale than others…

3. Pete Burridge
Leicester Tigers Academy S & C Coach
MWhat Is It?
The Bro Science way:
• Same load. Focusing more on the eccentric. Increase that TUT
(Time under Tension) for ‘dem mad #GAINZ .

4. Pete Burridge
Leicester Tigers Academy S & C Coach
MWhat Is It?
The Bro Science way:
• Same load. Focusing more on the eccentric. Increase that TUT
(Time under Tension) for ‘dem mad #GAINZ .
The Meat Head way:
• Ungodly amount of load. Spotters needed. Will usually have
increasing velocity as they struggle to control bar speed once
past the peak torque angle.

5. Pete Burridge
Leicester Tigers Academy S & C Coach
MWhat Is It?
The Bro Science way:
• Same load. Focusing more on the eccentric. Increase that TUT
(Time under Tension) for ‘dem mad #GAINZ .
The Meat Head way:
• Ungodly amount of load. Spotters needed. Will usually have
increasing velocity as they struggle to control bar speed once
past the peak torque angle.
The Manual Eccentrics way:
• Spotters actively resist during the movement. Spotters control
the velocity by giving more when you’re at your strongest, and
backing off at points in the lift where you are weak.

6. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?

7. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Hypertrophy
Force Production
Speed-Power

8. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?

9. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Hypertrophy

10. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Hypertrophy
• Satellite cell proliferation and activation in Type II muscle fibres [1]

11. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Hypertrophy
• Satellite cell proliferation and activation in Type II muscle fibres [1]
• It is suggested you can get preferential recruitment of Type II fibres – these fibres
have bigger growth potential than type I fibres [2] and you could make an
argument for them being the more important fibres for a sport like rugby.

12. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Hypertrophy
• Satellite cell proliferation and activation in Type II muscle fibres [1]
• It is suggested you can get preferential recruitment of Type II fibres – these fibres
have bigger growth potential than type I fibres [2] and you could make an
argument for them being the more important fibres for a sport like rugby.
• The energy cost is lower [3] ‘under identical volume prescription it brought about
the same endocrine response but using a higher magnitude of loading, thereby
increasing force demands’

13. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Hypertrophy
• Satellite cell proliferation and activation in Type II muscle fibres [1]
• It is suggested you can get preferential recruitment of Type II fibres – these fibres
have bigger growth potential than type I fibres [2] and you could make an
argument for them being the more important fibres for a sport like rugby.
• The energy cost is lower [3] ‘under identical volume prescription it brought about
the same endocrine response but using a higher magnitude of loading, thereby
increasing force demands’
• From practice based evidence we have found very positive results when eccentric
focused lifting has been added to players programs. With players putting on mass
at accelerated rates in comparison to normal lifting.
Eccentric
Training
Blocks

14. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Hypertrophy
• Satellite cell proliferation and activation in Type II muscle fibres [1]
• It is suggested you can get preferential recruitment of Type II fibres – these fibres
have bigger growth potential than type I fibres [2] and you could make an
argument for them being the more important fibres for a sport like rugby.
• The energy cost is lower [3] ‘under identical volume prescription it brought about
the same endocrine response but using a higher magnitude of loading, thereby
increasing force demands’
• From practice based evidence we have found very positive results when eccentric
focused lifting has been added to players’ programs. With players putting on
mass at accelerated rates in comparison to normal lifting.
Eccentric
Training
Blocks

15. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Force Production

16. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Force Production
• Compared to concentric contractions skeletal muscle is capable of as much as 20-
50% more force production during maximal eccentric contractions. [4]

17. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Force Production
• Compared to concentric contractions skeletal muscle is capable of as much as 20-
50% more force production during maximal eccentric contractions. [4]
• With that in mind you can get greater intensity in your program with
supramaximal eccentric training. Intensity drives adaptation.

18. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Force Production
• Compared to concentric contractions skeletal muscle is capable of as much as 20-
50% more force production during maximal eccentric contractions. [4]
• With that in mind you can get greater intensity in your program with
supramaximal eccentric training. Intensity drives adaptation.
• This is derived from increased neural drive. [5]

19. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Force Production
• Compared to concentric contractions skeletal muscle is capable of as much as 20-
50% more force production during maximal eccentric contractions. [4]
• With that in mind you can get greater intensity in your program with
supramaximal eccentric training. Intensity drives adaptation.
• This is derived from increased neural drive. [5]
• Although some academics dispute it, you may be able to get preferential
recruitment of HTMU’s (High Threshold Motor Units) which has been shown to
increase force production. [6]

20. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Force Production
• Compared to concentric contractions skeletal muscle is capable of as much as 20-
50% more force production during maximal eccentric contractions. [4]
• With that in mind you can get greater intensity in your program with
supramaximal eccentric training. Intensity drives adaptation.
• This is derived from increased neural drive. [5]
• Although some academics dispute it, you may be able to get preferential
recruitment of HTMU’s (High Threshold Motor Units) which has been shown to
increase force production. [6]
• With Manually resisted eccentric training you develop strength throughout the
range of motion. So at long, medium and short muscle lengths – this has a
positive impact on injury prevention. [7]

21. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Speed-Power

22. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Speed-Power
• Increase in sarcomeres in series – this allows for greater fascicle shortening
speeds [8]

23. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Speed-Power
• Increase in sarcomeres in series – this allows for greater fascicle shortening
speeds [8]
• Force production at long muscle lengths is improved [9]

24. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Speed-Power
• Increase in sarcomeres in series – this allows for greater fascicle shortening
speeds [8]
• Force production at long muscle lengths is improved [9]
• This shifts the length tension curve to the right

25. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?
Speed-Power
• Increase in sarcomeres in series – this allows for greater fascicle shortening
speeds [8]
• Force production at long muscle lengths is improved [9]
• This shifts the length tension curve to the right
• Eccentric training tends to favour hypertrophy in distal portions of the muscle
which are favourable to contraction velocity. [10]

26. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Why Should I Include it in
my Program?

27. Pete Burridge
Leicester Tigers Academy S & C Coach
MWhy Not?

28. Pete Burridge
Leicester Tigers Academy S & C Coach
MWhy Not?
Why Not?
• Man power

29. Pete Burridge
Leicester Tigers Academy S & C Coach
MWhy Not?
Why Not?
• Man power
• Can be potentially dangerous if performed
incorrectly

30. Pete Burridge
Leicester Tigers Academy S & C Coach
MWhy Not?
Why Not?
• Man power
• Can be potentially dangerous if performed
incorrectly
• Large amount of DOMS and muscle damage.
It will get you very sore so needs to be well
feathered into a program. You cant ‘just chuck
it in’

31. Pete Burridge
Leicester Tigers Academy S & C Coach
MWhy Not?
Why Not?
• Man power
• Can be potentially dangerous if performed
incorrectly
• Large amount of DOMS and muscle damage.
It will get you very sore so needs to be well
feathered into a program. You cant ‘just chuck
it in’
• With the pretenders who don’t train that well
(or that honestly) they can just ‘fake it’

32. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Real World Application/Take
Home Points
Take Home Points
• There are different ways to do eccentrics, some may get more of the physiological
adaptations that you’re after than others.

33. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Real World Application/Take
Home Points
Take Home Points
• There are different ways to do eccentrics, some may get more of the physiological
adaptations that you’re after than others.
• There is large evidence for improvements in strength utilising eccentrics, evidence
of a small but meaningful improvement in hypertrophy compared to traditional
training (10% vs 6%).

34. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Real World Application/Take
Home Points
Take Home Points
• There are different ways to do eccentrics, some may get more of the physiological
adaptations that you’re after than others.
• There is large evidence for improvements in strength utilising eccentrics, evidence
of a small but meaningful improvement in hypertrophy compared to traditional
training (10% vs 6%).
• There is some theoretical evidence and growing real world evidence of
improvements in speed and power following eccentric focused training .

35. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Real World Application/Take
Home Points
Take Home Points
• There are different ways to do eccentrics, some may get more of the physiological
adaptations that you’re after than others.
• There is large evidence for improvements in strength utilising eccentrics, evidence
of a small but meaningful improvement in hypertrophy compared to traditional
training (10% vs 6%).
• There is some theoretical evidence and growing real world evidence of
improvements in speed and power following eccentric focused training .
• Be aware of how much you prescribe and more importantly when you prescribe if
implementing these strategies into your programs.

36. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Real World Application/Take
Home Points
Take Home Points
• There are different ways to do eccentrics, some may get more of the physiological
adaptations that you’re after than others.
• There is large evidence for improvements in strength utilising eccentrics, evidence
of a small but meaningful improvement in hypertrophy compared to traditional
training (10% vs 6%).
• There is some theoretical evidence and growing real world evidence of
improvements in speed and power following eccentric focused training .
• Be aware of how much you prescribe and more importantly when you prescribe if
implementing these strategies into your programs.
• Some characters are better suited than others to train this way

37. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Real World Application/Take
Home Points
Take Home Points
• There are different ways to do eccentrics, some may get more of the physiological
adaptations that you’re after than others.
• There is large evidence for improvements in strength utilising eccentrics, evidence
of a small but meaningful improvement in hypertrophy compared to traditional
training (10% vs 6%).
• There is some theoretical evidence and growing real world evidence of
improvements in speed and power following eccentric focused training .
• Be aware of how much you prescribe and more importantly when you prescribe if
implementing these strategies into your programs.
• Some characters are better suited than others to train this way
• In sports with large playing and on field training demands, you will have to
schedule their training smartly around games and training.

38. Pete Burridge
Leicester Tigers Academy S & C Coach
M
Any
Questions
???
Any Questions?

39. Pete Burridge
Leicester Tigers Academy S & C Coach
MReferences
1. Friedmann-Bette B, Bauer T, Kinscherf R, Vorwald S, Klute K, Bischoff D, et al.
Effects of strength training with eccentric overload on muscle adaptation in
male athletes. Eur J Appl Physiol. 2010;108(4):821–36
2. Anderson J, Aagard P. Effects of strength training on muscle fiber types and size;
consequences for athletes training for high-intensity sport. Scand J Med Sci
Sports 2010: 20 (Suppl. 2): 32–38
3. Wagle P, Taber C, Cunanan A, Bingham G, Carroll K, DeWeese B, Sato K, Stone
M. Accentuated Eccentric Loading for Training and Performance: A Review
Sports Med (2017) 47:2473–2495
4. Jorgensen K. Force-velocity relationship in human elbow flexors and extensors.
Int Ser Biomech. 1976;1:145–51
5. Aagaard P. Training-induced changes in neural function. Exerc Sport Sci Rev.
2003;31(2):61–7
6. Nardone A, Schieppati M. Selective recruitment of high threshold human motor
units during voluntary isotonic lengthening of active muscles. J Physiol.
1989;409:451–71
7. Timmins RG, Bourne MN, Shield AJ, et al. Short biceps femoris fascicles and
eccentric knee flexor weakness increase the risk of hamstring injury in elite
football (soccer): a prospective cohort study. Br J Sports Med 2015 Dec 16

40. Pete Burridge
Leicester Tigers Academy S & C Coach
MReferences
8. Blazevich AJ, Cannavan D, Coleman DR, et al. Influence of concentric and
eccentric resistance training on architectural adaptation in human quadriceps
muscles. J Appl Physiol (1985). 2007;103(5):1565–75
9. Douglas, J., Pearson, S., Ross, A., and McGuigan, M. (2016). Chronic adaptations
to eccentric training: a systematic review. Sport. Med.1–25.
10. Abe T, Kumagai K, Brechue WF. Fascicle length of leg muscles is greater in
sprinters than distance runners. Med Sci Sports Exerc. 2000;32(6):1125–9