The Three Types of Training

Concentric, Eccentric, Isometric: 3 Types of Training

Last week, we went over the bottom of the training pyramid.  This week, we will focus on the three types of muscle contractions—concentric, eccentric, and isometric.  All are important; one may be a higher priority based on your current situation.

Concentric Training:

Concentric training is shortening an angle.  The simplest example of this is a bicep curl.  The angle shortens between the upper and lower arm when the hand moves toward the shoulder.  This movement is what we commonly see in a majority of workouts.  

Eccentric Training:

Eccentric training is lengthening the muscle.  This occurs on the negative movement.  To use the bicep curl as an example again, once the hand is closest to the shoulder, you slowly lower the weight back to the starting position.  The eccentric phase of the movement is when most injuries occur in athletics.  Eccentrics should be a high priority in pre-season training and should be done at a 3:1 work ratio.  For example, if it takes you one second on the concentric, the eccentric should be 3 seconds.

Isometric Training:

Isometrics are when there is no movement around the joint at all.  Isometrics would be flexing.  Using the bicep as an example again, if you make a muscle and hold it without any weight, this would be an isometric.  Isometrics help build stability around joints and movements.

So what does all this mean?  Where should you start on your training journey?  Well, combining these three muscle contractions is critical to year-round success.  We usually like to put the training in blocks.  Block I would be the isometric focus, block II focused on primarily eccentric movement, and block III combines all three.  A progression like this allows for a progressive building of intensity while focusing on activities that keep the athlete healthy.

Where is the best place to start?  If you don't know where to begin, we offer a free 4-week training program to focus on body weight movements.  If you want this, email me at jordan@utahrotationalathletetraining.com.  If you want something more in-depth and specialized toward your athlete, use the discount code throwfuzz15 on ArmCare.Com.  The ArmCare.Com system focuses on all three movements and adds resistance to these movements using the Crossover Symmetry system.  You will notice my writing theme on the importance of physical training to learn skills.  I have some research posted in previous posts on how exercise impacts the CNS for skill development.

While I am not going into the depths of training theory and practice, I want to ensure you leave with a basic understanding of starting your training journey.  If you aren't setting the foundation, you are setting yourself up for failure.  If you are interested in the free bodyweight training program, email me at jordan@utahrotationalathletetraining.com