Eccentric Contractions and Performance Development

The eccentric contraction is termed as the lengthening of a muscle under tension from a force greater than the muscle can promote - the opposite of a concentric contraction (muscle shortening whilst generating a force exceeding load). An example can be seen in a squatting movement, the 'down phase' representing an eccentric and the 'up phase' a concentric contraction of the muscles comprising the legs (gluteals, quads, hamstrings, calves).

The muscles are stronger throughout an eccentric contraction (approximately 30-40%). As a result exercises focused on enhancing eccentric contractions of a muscle or group of muscles will result in improved stability and strength of joints and tissues, ameliorate amortisation (loading/landing ability) and quickening of contraction speed and contraction change over. Furthermore, eccentric exercises are often utilised as an overload technique throughout programming to create new benchmarks. Let's think of the eccentric contraction as an effort to reduce injury risk, or a braking force throughout activity and an essential component in enhancing sporting performance.

Below are a few videos that focus on eccentric training and may be evident throughout your own programs. In the first video Anthony's focus is primarily on athlete development whilst the later video is on hamstring rehabilitation, note the emphasis on slower eccentric movements.

-Mitch

Muscle Activation and Performance

Muscular recruitment/activation is a requirement of everyday activity and exercise, in short, the muscles of the body are 'ordered' by the nerves to contract in turn creating locomotion. 'Ideal' muscle activation via the nerves during sporting activity aids in enhancing contractile strength and speed as well as creation of momentum, efficiently producing the desired movement (e.g. squatting, running and jumping). This 'ideal' activation of the muscles is essentially sequential activation of specific muscles groups, which streamlines performance of an exercise, optimising performance. If the recruitment order is out of sequence, the quality of muscle contraction and momentum transferal may be diminished, limiting performance.

Activation exercises benefit all athletes basically 'waking up' the muscles, making them work when they should. Below I have compiled a few videos that would benefit some specific movements in regards to improving performance throughout activity.

Activation Exercises

Gluteal Activation

VMO Activation

-Mitch

Alpinism: Ueli Steck

Alpinism is essentially climbing to the highest point of a mountain in the shortest possible time frame. It is definitely what I would deem an extreme sport, due not only to the physiological aspects and risk involved traversing a surface, but also the emotional and mental strength required to succeed. Rock, snow and ice surfaces impede fast, fluid movement, as a result extensive training involving body weight exercise and plyometrics are essential with additional attention to climbing, skiing and distance running (hills, uneven and unstable surfaces) attains the most beneficial results for the Alpinist. The work exhibited by an Alpinist echoes the efforts of a rock climber discussed in the last blog, with a few exceptions, speed and cardiovascular endurance required is of higher demand (due to higher summits and time minimalism), extreme weather conditions and limited oxygen available lessen the efforts of the climber and increase the associated risks.

The Swiss Machine

Training and Preparation

Training for Everest

Ueli Steck is one of the more pronounced athletes within this field, some recent achievements include: Mount Everest (8848 meter summit, no oxygen, 18.05.12), Cho Oyu (8201 meter summit, 05.05.11), Shisha Pangma/south face (8027 meter summit, solo, 10 hours 30 minutes, 17.04.11) and Sol/Droite north face (2 hours 8 minutes, previous record held by Christophe Profit in 2 hours 30 minutes). The videos above detail Alpinism and Steck's preparation and training, for a detailed description of his routine click here (note the extended stretching/recovery, large focus on cardiovascular endurance and time spent with mental rehearsal). If you missed last weeks blog on climbing, click here, for more information on Ueli Steck click here.

Thanks for reading,
Mitch