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Essentials of Eccentric Training

Essentials of Eccentric Training

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    Table of Contents

    Chapter 1. Understanding Muscular Structure and the Physiological Mechanisms of Concentric and Eccentric Action

    Muscular System

    Gross Structure of Muscle

    Muscle Cell Structure and Organization

    Muscle Fiber Protein Organization

    Actin–Myosin Orientation

    The Sliding Filament Theory of Muscle Contraction

    Termination of Muscle Action

    Muscle Fiber Types

    Distribution of Fiber Types in Special Populations

    Summary Thoughts

    Chapter 2. Discovering the Eccentric Training Methods

    Eccentric Emphasis Training Method

    Supramaximal Eccentric Training Method

    Two-Up/One-Down Eccentric Training Method

    Summary Thoughts

    Chapter 3. Boosting the Metabolism With Eccentric Exercise

    Resting Metabolic Rate

    Thermic Effect of Food

    Activity Energy Expenditure

    Positive Energy Balance

    Muscle Metabolism in Eccentric Training

    Maximizing Metabolism With Eccentric Exercise

    Summary Thoughts

    Chapter 4. Eliminating Muscle Soreness With the Repeated Bout Approach

    Repeated Bout Effect of Eccentric Training

    Implementing the Repeated Bout Effect With a Client

    Educating Clients About the Repeated Bout Effect

    Understanding Muscle Recovery

    Summary Thoughts

    Chapter 5. Eccentric Training for Strength

    Exercise Program Design

    Application Tools for Exercises

    Training Intensity Suggestions

    Summary Thoughts

    Training for Strength

    Upper- and Lower-Body Workout Routines for Strength Training

    Chapter 6. Eccentric Training for Endurance

    Exercise Program Design

    Application Tools for Exercises

    Summary Thoughts

    Training for Endurance

    Upper- and Lower-Body Workout Routines for Endurance Training

    Chapter 7. Eccentric Training for Explosive Power

    Exercise Program Design

    Application Tools for Exercises

    A Caution for Training

    Summary Thoughts

    Training for Explosive Power

    Upper- and Lower-Body Workout Routines for Power Training

    Chapter 8. Eccentric Training for Weight Loss

    Exercise Program Design

    Application Tools for Exercises

    Summary Thoughts

    Training for Weight Loss

    Upper- and Lower-Body Workout Routines for Weight Loss

    Chapter 9. Eccentric Training for Muscle Hypertrophy

    Exercise Program Design

    Application Tools for Exercises

    Summary Thoughts

    Training for Muscle Hypertrophy

    Upper- and Lower-Body Workout Routines for Muscle Hypertrophy

    Chapter 10. Eccentric Exercise and Rehabilitation

    Tendons

    Ligaments

    Fascia

    Exercise Program Design

    Application Tools for Exercises

    Summary Thoughts

    Training for Rehabilitation

    Upper- and Lower-Body Workout Routines for Rehabilitation

    About the Author

    Len Kravitz, PhD, an international fitness expert, has been an associate professor of exercise science at the University of New Mexico since 1999 and the coordinator of the department since 2000. A leader in the fitness industry for three decades, he has written more than 250 peer-reviewed articles. Since 1989 he has been a contributing editor to IDEA Health and Fitness Association’s The Health and Fitness Source, the voice of the largest trade organization for fitness professionals. He has also given more than 1,000 presentations at the most prestigious fitness conferences in the world, including ACSM Health and Fitness, IDEA World, and canfitpro in Toronto.

    His two dozen awards are highlighted by the 2011 Distinguished Alumni Award from San Jose State University, the 2009 Canadian Fitness Professional Association Specialty Presenter of the Year, the 2006 American Council on Exercise Fitness Educator of the Year, the 2003-04 University of New Mexico Outstanding Teacher of the Year, and the 2003 Lifetime Achievement by the ECA World Fitness Association.

    Kravitz earned his doctorate in health, physical education, and recreation, with an emphasis in health promotion and exercise science, from the University of New Mexico in 1994. He is a member of the American College of Sports Medicine and the National Strength and Conditioning Association.

    Aaron Bubbico, MS, earned his master’s degree in exercise science from the University of New Mexico. During his undergraduate and graduate studies, his work was published in the IDEA Fitness Journal for a cutting-edge review of eccentric exercise training. Bubbico has written another review on current research in muscle hypertrophy. He is a certified strength and conditioning specialist (CSCS) and a CrossFit level 1 trainer. For a decade Bubbico has been working with clients of various ages and abilities, from novices to professionals. He focuses on helping his clients achieve their highest possible levels of fitness by incorporating a focused approach for strength, stability, conditioning, mobility, and nutrition. He loves spending time with his wife and two sons and competing as a CrossFit athlete and IFPA professional natural bodybuilder.