Concentric Vs. Eccentric Lifting | Making Athletes, Not Bodybuilders

This clip is from my Sprint-Based Football presentation at the Apex Track Clinic in Festus, Missouri
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[@T1D_Fitness.Health]

This was one of the hardest things for me to get used to. Go to any gym or trainer, and they'll have you rushing into set after set instead of full recovery. Most people train sub-max conditioning, few train max speed or acceleration, and remain slow.

[@jackcarpenters3759]

Most overtrain and get injured. At my former club athletes under 20 were already dealing with chronich hamstring issues. There is lot of research about hamstring injury risks, most of the studies point at sprinting up till 800 meters in total per week, will decrease hamstring risk, above that, it only increases.

[@Riddimcore]

if you are doing an explosive concetric followed by a 5-10 second eccentric you should be fatiguing the muscles much faster and producing better muscle growth AND strength. concetric only is absolutely uselsss, the lowering part is where the muscles work the hardest

[@coachojoi8]

Thanks Elite coach Tony... your the Best

[@PoohphaW20]

I’m a d1 basketball player at UCF! Loved this video, I’m going to be the best basketball player I can be and it starts with training like an athlete

[@rustinonthevine]

Basketball players need endurance. This video is for football players only. Football is the only sport where you play for 5 second intervals and walk back to a huddle before starting over. A five yard rushing play in football is about 3 seconds. Every other sport you play much longer times. If you're training for 3 second bursts only, you won't last in basketball.

[@pjmclach]

Good talk coach

[@rustinonthevine]

Those deadlifts you showed McCaffrey doing train your nervous system to use two legs at the same time like a bunny hop. Single leg or b-stance deads, one foot slightly in front of the other, are best for sports. We run using one leg at a time, left, right, left, right.

[@Coachadamfootball]

So do you alternate which foot is forward?

[@jujumen]

"Tomorrow, you wear a pink shirt" lol madness

[@triancirc]

Learned so much from you since 2018 however for change of direction you need to be able to absorb force and doesn’t the eccentric phase from “triphasic training” train that?

[@coachtonyholler]

For sure. In this clip I was simply talking about Barry Ross’s theories and how/why McCaffrey uses then in concentric deadlifts. I 100% endorse triphasic.

[@andrewjoyce7374]

Coaaches are obsessed with Hard and soft... I think it is a Freudian thing! 😆 🤣

[@user-ty2fi5rw4b]

Hey Coach, so I can use explosive concentric compound lifts for speed, then also use slowed eccentric compounds to build size and strength as I add isometric stances to increase my balance? My second question is, could i benefit from explosive eccentrics?

[@coachtonyholler]

Of course you can benefit from explosive eccentrics.

[@certified-l4391]

What’s the ratio you would use for football players (concentric to eccentric)jj

[@ogsensei52]

As a 400m runner is it okay to do lactate work 2x a week or will I get slower?

[@coachtonyholler]

O-1 lactate workouts (usually zero) per week off season. 1-2 lactate workouts (usually one) in season. And… meets are considered lactate workouts. Speed is king and lactate work does NOT improve speed.

[@grantmoffitt1017]

Love the video coach! I'm getting my undergrad rn and was wondering if you see any value in incorporating eccentrics for injury prevention? You talked about how mmccaffrey only practices concentric deadlifts, do you think there's any correlation between that and his unfortunate reoccurring injuries?

[@coachtonyholler]

He doesn’t practice ONLY concentric. And he’s been 100% injury-free in 14 of his last 16 football seasons as the featured back.

[@allenjenkins4807]

Coach, Kula does slow eccentrics. I’ve seen him do them with Christian.

[@pkmedia9707]

What‘s with Triphasic Training from Cal Dietz? He uses Eccentric in Block 1 of Triphasic

[@coachtonyholler]

Sure he does. I’ve never said “never do eccentric”. I’ve only pointed out some Barry Ross concepts adopted by Brian Kula working with McCaffrey.

[@jtuf44]

I have a question coach. Will wrestling make me slower as a football player?

[@coachtonyholler]

It won’t make you faster but you will stay lean. There’s many other benefits to wrestling.

[@jtuf44]

@@coachtonyholler Thanks coach for replying I appreciate it. Speed is my priority and I was just worried all the conditioning might make me slow. Thanks again coach

[@samvega290]

Coach, have you heard Randy Huntington or Rolf Ohman discuss dynamic-isometric strength or measuring time to peak velocity?

[@coachtonyholler]

No

[@zber9043]

Randy and Rolf put a large emphasis on sprint specific strength training. Rolf invented the idea for the 1080 sprint,

[@samvega290]

@@zber9043 yea the idea is that the elastic properties of muscle and connective tissue can generate a tremendous amount of force, but only for about .1 seconds. So for their lifts, they emphasize time to peak velocity rather than bar speed or power. Anything over .18 time to peak velocity is too slow, resulting in their decreasing either load or ROM. Their sprinters will do drop quarter squats with 2.7-3x body weight and TPV

[@hcfff8432]

If escentric movements are for bodybuilding, why are e.g. Nordic Hamstring Curls so effective for athletes and so popular?

[@keithbarbaro7590]

Nordic was in style about 5 to 10 years ago. The NFL blamed it for hamstring injuries. The device made its way into every NFL training facility and the guys were still getting hamstring injuries . Pushing the prowler remains popular because it's very concentric.

[@coachtonyholler]

Eccentric not ONLY for body building. And, Nordics DO NOT PREVENT HAMSTRING INJURIES.

[@hnorth5205]

Did anyone find the study he mentioned about 2.7x relative strength being the cutoff for speed returns?

[@coachtonyholler]

That’s just the number Matt Rhea throws around.

[@hnorth5205]

@@coachtonyholler okay great. Thanks for the reply!

[@t.bruceford4098]

How do you concentrically squat, bench, row? Deadlifts are not eccentric in nature anyway.

[@coachtonyholler]

Eccentric is lengthening a contracted muscle. The up of dead lift concentric, the down eccentric.

[@benwemple8995]

What other type of lifts should athletes be doing?

[@coachtonyholler]

General strength. Single leg.

[@stu8538]

Eccentric or deceleration training also helps prevent injuries

[@coachtonyholler]

Which is why multisport athletes are the most durable.

[@Leonidas-eu9bb]

Indeed it's the fast Concentric what the elites do so well. eccentrics does not make one a better. they often lead to a decrease in performance! Fast twich muscles are best trained with fast concentric movements! Eccentric training especially slow controlled does NOT stimulate fast twich MUs! Sprinting fast and jumping high requires fast/powerfull concentric strength! Eccentric training will not help without the concentric. In elite athletes during the landing/amortisation phase their muscles do NOT contract eccentric but rahter isometric or concentric! The best thing is that fast concentric training will NOT destroy the muscles like fast eccentric training. Fast conenctric can even improve recovery! Concentric training mostly works the CNS. So very low volume, max intent and moderate frequency is optimal. Classic strength training with mass (gravity resistance) is NOT optimal. The best an most natural resistance would be inertial resistance. Inertial resistance works via acceleration not gravity. So the resistance increases with the intent to accelerate wich is exactly what athetes want!

[@Riddimcore]

you ae wrong eccentric works the fast twitch muscle fibers based on the load. eccentric followed by a powerful concentric will increase maximum power output for athletes.

[@sammyanderson7824]

So hill training is better then downhill training hellno both r best

[@chronicgainzfit]

So agility ladder and cone drills are pointless for coordination, speed and change of direction in game? Lol they don't help develop game like movement patterns and strength stabilizer muscles? Gtfoh 🤡

[@pryme2013]

Are you training track athletes or Football players? The training isn’t and shouldn’t be the same. And talking about bodybuilding is way out of left field. Very confusing video.

[@coachtonyholler]

You don’t think a majority of high school football players use the weight room for body building with the consent of their coaches? If not, you haven’t spent the past 42 years in high schools.

[@pryme2013]

@@coachtonyholler If by “bodybuilding” you mean doing some curls and bench pressing on the side then yeah, most teens in the weight room will dabble with that. But most programs have the kids doing football specific workouts. And obviously different positions require different specific training. Genetics will dictate someone’s top performance rather than if they do or don’t incorporate a few sets of curls into their routine. Sprinters of course will not be training the same a football players and the opposite is true.

[@coachtonyholler]

@@pryme2013 My experience is that 🏈 coaches want their kids BIG, celebrate bench and squat numbers, and every weight room has mirrors. I’m not talking about YOUR training, I’m talking 90% of high schools in Illinois.

[@pryme2013]

@@coachtonyholler Depending on the position they play, they need to put on size. That’s pretty obvious. Do you recommend a receiver and a kid on the O line train identical and have the exact build? Different positions require different training protocols. Different body types will obviously fit different positions.

[@coachtonyholler]

@@pryme2013 Obviously, sheesh. I’m a speed coach, so I don’t like lifting that makes kids SLOWER. I want ATHLETES, not posers. And is you profile pic not a glorification of body building? Just sayin!

[@Gameboob]

5:02, strength vs explosiveness. Being strong enough