| Eccentric only | Few strengthening programmes advocate eccentric-only repetitions. When they do, this is often built on a foundation of concentric training followed by a meso-cycle of so-called “negatives”. Secondly, eccentric loading may be used specifically to induce changes in the peak force angle by adding sarcomeres.22 23 |
| Three sets of 15 twice a day | Hypertrophy programmes would normally utilise a lower number of repetitions (commonly three sessions per week) and would not prescribe sessions twice a day, 7 days a week for 10+ weeks. |
| Two similar exercises (knees bent knees straight) done in sequence. (This is sometimes described as “supersets”) | Supersets are common in strength training programmes. They are designed to fatigue one element of a muscle synergy prior to performing more resistance training on the whole movement pattern. The usual eccentric loading programme does not require the sets to reach such levels of fatigue. |
| Perform with some discomfort | Muscle hypertrophy-focused resistance training requires maximal activation. Pain response from passive structures such as tendon would not facilitate this type of training. |
| Progress using velocity | Increasing velocity of the eccentric drops is mostly reported in early publications,5 but if one uses velocity to increase the load it is likely to reduce the drive to the plantar flexors during the through-range movements. It is also likely to increase the peak loading impact at end of range. Therefore this training programme affects the end-range passive structures rather than in mid-range where the muscle fibres are able to generate resistance. |