Eccentric Resistance Training: A Methodological Proposal of Eccentric Muscle Exercise Classification Based on Exercise Complexity, Training Objectives, Methods, and Intensity

• Published in: Applied sciences 2023-07, Vol.13 (13), p.7969
• Main Authors: Burgos-Jara, Carlos, Cerda-Kohler, Hugo, Aedo-Muñoz, Esteban, Miarka, Bianca
• Format: Article
• Language: English
• Subjects: Athletes; Chronic illnesses; Classification; eccentric contraction; Eccentric loads; Eccentricity; Energy; Exercise; Force; Injury prevention; Metabolism; methodology; Muscle contraction; Muscle strength; Musculoskeletal system; Older people; Physical fitness; Physical training; Physiology; Power; Rehabilitation; Resistance training; Shock absorbers; Sports training; Strength training; Team sports; Tendons; Type 2 diabetes; Weight training
• ISSN: 2076-3417; 2076-3417
• DOI: 10.3390/app13137969

Eccentric resistance training that focuses on the lengthening phase of muscle actions has gained attention for its potential to enhance muscle strength, power, and performance (among others). This review presents a methodological proposal for classifying eccentric exercises based on complexity, objectives, methods, and intensity. We discuss the rationale and physiological implications of eccentric training, considering its benefits and risks. The proposed classification system considers exercise complexity and categorizing exercises by technical requirements and joint involvement, accommodating various skill levels. Additionally, training objectives are addressed, including (i) Sports Rehabilitation and Return To Sport, (ii) Muscle Development, (iii) Injury Prevention, (iv) Special Populations, and (v) Sporting Performance, proposing exercise selection with desired outcomes. The review also highlights various eccentric training methods, such as tempo, isoinertial, plyometrics, and moderate eccentric load, each with different benefits. The classification system also integrates intensity levels, allowing for progressive overload and individualized adjustments. This methodological proposal provides a framework for organizing eccentric resistance training programs, facilitating exercise selection, program design, and progression. Furthermore, it assists trainers, coaches, and professionals in optimizing eccentric training’s benefits, promoting advancements in research and practical application. In conclusion, this methodological proposal offers a systematic approach for classifying eccentric exercises based on complexity, objectives, methods, and intensity. It enhances exercise selection, program design, and progression in eccentric resistance training according to training objectives and desired outcomes.