Final answer:
Eccentric-based training can be accomplished through negatives, eccentric overload, flywheel training, isokinetic machines, plyometric exercises, controlled repetitions, and tempo training. These methods emphasize muscle lengthening and aim to improve strength by focusing on the eccentric phase of muscle contraction.
Step-by-step explanation:
Methods Focusing on Eccentric-Based Training
Eccentric-based training emphasizes the lengthening phase of muscle contraction and is an effective method to increase strength. It can be integrated into workouts using several methods. One common method is the use of negatives, where the athlete focuses on slowing down the lowering phase of a lift. For example, during a bicep curl, the weight is slowly lowered to the starting position over a longer period than the lifting phase. Another approach is eccentric overload, where heavier weights (exceeding the concentric one-rep maximum) are used in the eccentric phase with the assistance of a spotter or machine to control the weight during the lowering phase.
Additionally, some training methods incorporate flywheel training devices which use inertia to create resistance during the eccentric phase. Isokinetic machines are also used to control the speed of contraction and can be set to focus more on the eccentric phase. Finally, plyometric exercises, which include movements like jump squats and depth jumps, involve an eccentric contraction to absorb the impact before the concentric explosive movement.
Controlled repetitions and tempo training can also be used to create a more eccentric-focused workout. By counting slowly during the eccentric phase of an exercise, you increase the time of muscle tension, reinforcing the eccentric muscle action. Combining these methods efficiently provides a comprehensive approach to eccentric-based training.