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    Teksadent

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    Whooper Gamestor
    The document describes three training methods using weight releasers: maximal eccentrics, contrast training, and overshoot training. Maximal eccentrics involve working up to the maximum weight an athlete can lower under control, starting with 50-100lbs less than their maximum weight on the bar. This focuses only on the eccentric portion of the lift. The goal is to add weight to the releasers each set until the athlete can no longer lower the load in 5 seconds, allowing them to lower 110-130% of their concentric maximum. This training method can greatly increase eccentric, isometric, and concentric strength through neural adaptations and structural changes.

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    Teksadent

    Uploaded by

    Whooper Gamestor
    19 views1 page
    The document describes three training methods using weight releasers: maximal eccentrics, contrast training, and overshoot training. Maximal eccentrics involve working up to the maximum weight an athlete can lower under control, starting with 50-100lbs less than their maximum weight on the bar. This focuses only on the eccentric portion of the lift. The goal is to add weight to the releasers each set until the athlete can no longer lower the load in 5 seconds, allowing them to lower 110-130% of their concentric maximum. This training method can greatly increase eccentric, isometric, and concentric strength through neural adaptations and structural changes.

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    The document describes three training methods using weight releasers: maximal eccentrics, contrast training, and overshoot training. Maximal eccentrics involve working up to the maximum weight an athlete can lower under control, starting with 50-100lbs less than their maximum weight on the bar. This focuses only on the eccentric portion of the lift. The goal is to add weight to the releasers each set until the athlete can no longer lower the load in 5 seconds, allowing them to lower 110-130% of their concentric maximum. This training method can greatly increase eccentric, isometric, and concentric strength through neural adaptations and structural changes.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    19 views1 page

    Teksadent

    Uploaded by

    Whooper Gamestor
    The document describes three training methods using weight releasers: maximal eccentrics, contrast training, and overshoot training. Maximal eccentrics involve working up to the maximum weight an athlete can lower under control, starting with 50-100lbs less than their maximum weight on the bar. This focuses only on the eccentric portion of the lift. The goal is to add weight to the releasers each set until the athlete can no longer lower the load in 5 seconds, allowing them to lower 110-130% of their concentric maximum. This training method can greatly increase eccentric, isometric, and concentric strength through neural adaptations and structural changes.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 1

    As you can see, you can know exactly what is going on with the athlete’s training.

    In this short chapter I will describe three types of training using the weight releasers. I
    will then give you a few tips and recommendations on how to use them safely and
    effectively.
    The three training methods we will discuss are maximal eccentrics, contrast training
    and overshoot training.
    Maximal eccentrics
    For this training technique and athlete should work up to the maximum weight he can
    lower under control. For safety purposes my athletes must lower the bar in 5 seconds
    during a maximal eccentric exercise. If they can’t lower it in 5 seconds, it’s too heavy.
    Some will argue that it’s not a true maximum, I agree, but the overload is more than
    enough to stimulate positive gains in strength. And no athlete has ever gotten stronger in
    the hospital!
    You start the exercise with 50-100lbs less than your maximum set on the bar (e.g. if your
    bench press maximum is 400lbs, the bar weight would be 300-350lbs). This won’t
    change during the workout. I choose that load because I don’t like to add too much
    weight to the releasers (it could damage them) but I don’t want to use a bar weight that
    turns the exercise into a maximal concentric exercise. There is a place and time for a
    combination of maximal eccentric and maximal concentric but this method focuses only
    on the eccentric part. Since we are doing only single reps, the load during the concentric
    portion will be easy and not stressful at all on the body.
    The starting weight for the combination of releasers + bar weight should be equal to your
    concentric maximum. For example, if your maximum is 400lbs and that the bar weight is
    330lbs you should use 70lbs in releaser (35lbs per side). You add weight to the releasers
    with each set until you can no longer lower the load under control in 5 seconds. Most
    individuals will be able to use 110-130% of their concentric maximum. But if you do less
    than that don’t feel bad, in fact feel happy! This means that this form of training will
    increase your limit strength at a faster rate than any other method (since it’s a weak
    point). On the other hand, if you can lower 150% of your maximum, or more, this type of
    training won’t be very effective because it’s not a limiting factor in your performance
    level.
    This training method has several positive impacts on performance. First it can increase
    eccentric, isometric and concentric strength to a large extent. This is mostly due to neural
    adaptations, but also to some structural changes. It also increases the athlete’s capacity to
    control an important external force, which can be useful on the playing field.
    Psychologically it helps getting used to holding heavy weights, so when you attempt a
    concentric maximum, it will feel lighter by comparison, giving you a psychological
    boost. There is also some evidence that lowering big weights offer more than a

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