As many of us in the performance realm know, most individuals are stronger eccentrically than they are concentrically. In layman’s terms, we are able to load more weight on the muscle lengthening phase when compared to the muscle shortening (contracting) phase.
For athletes, we see a trend that, for most sports, it’s never JUST how fast an athlete can contract muscle tissue, but rather, how fast they are able to relax-contract-relax again. We want our athletes to be quicker to transition from one contraction to the next; whether it be jumps, sprints, cuts or throws, an efficient stretch-shortening cycle can only be beneficial to most athletes.
One training technique proven to improve one’s ability to “relax-contract” is supramaximal, or overloaded, eccentrics. By hammering this muscle lengthening phase, we improve the muscle’s ability to store (and release) elastic energy. Tendons become stiffer and the potential for energy becomes more efficient. Plus, the intramuscular coordination required to perform supramaximal eccentrics only leads to a more efficient nervous system, so there’s that as a bonus.
Now in order to provide a sufficient stimulus, technically, we need to undergo training at loads beyond what we are capable of doing on our own. For example, if I’m able to complete a full back squat at 160kg, I’ll likely need an additional 10-20kg to elicit a supramaximal response. In most instances, the use of eccentric hooks (or weight releasers) are required.
However, weight releasers have some limitations. First, they’re a bit of a pain to set up and continually load back to the bar rep after rep. In most training scenarios, you’d work with a spotter to have them put the hooks back on the bar every rep. If you don’t have a spotter, you’ll be forced to rack, load, unrack, and go again every time.
Second, there is a learning curve with weight releasers. Especially for those focusing on overloading bilateral patterns (like a back squat, bench press, etc.), the athlete should have a solid foundation of training. In other words, athletes should be very self aware of current limits so as to better be prepared to tolerate supramaximal loading.
Supramaximal Solutions
While I’m a huge fan of weight releasers, I do understand the limitations of them. Especially when working in a large group setting, it may not always be practical to implement. Instead, we may focus on unilateral loading using a variety of tools. This does two things:
- Manage load as we’re overloading a single limb instead of both simultaneously
- “Flow” friendly as we only need a single tool and person to perform the exercise
Listed below are a few solutions that we’ve found helpful when trying to implement overloaded eccentrics:
Trap Bar “2Up-1-Down” Exercises
This may require an empty back trap bar, but the 2Up-1Down exercises are a great solution for supramaximal loading in the earlier training ages. It only requires a single tool, the risk of injury is lower and the defaulted safety of having the bar just resting on the floor can usually bring peace of mind to athletes.
Essentially, the athlete will stand up using both legs to start the exercise, but proceed to use a single limb to complete the eccentric phase of the exercise. The athlete repeats this for however many prescribed reps. A few of our favourite variations include:
Safety Squat Bar “Hands Assisted” Exercises
The Safety Squat Bar (SSB) Hands Assisted (HA) variations may take a little getting used to, but they’re an essential tool in our supramaximal toolbox. We’ve found them a nice progression for athletes who’ve gotten a few solid months of training under their belt, especially after the 2Up-1Down methods.
Using the hands assisted method, we can do both bilateral and unilateral exercises. The main point to note is that the athlete should look to control the eccentric phase WITHOUT using their hands before hitting the desired range of motion and using their hands to assist them during the concentric muscle action. A few exercises we incorporate include:
Depth Drops
Finally, a high impact solution that simply requires some elevation. The amount of force one can derive from simply landing off a high platform is tremendous, upwards of 10 times one’s bodyweight! With some simple cues, you can look to have athletes “land like a ninja” instead of “like a statue” to build some eccentric abilities.
To start, aim to go 6-12” higher than their best vertical jump. You can always increase the height from there. Instruct athletes to step out directly in front of them and cue a “ninja” land. The stance in which they land will affect the height you prescribe, but it’s really up to your imagination. A few common depth drop exercises we like include:
In Closing
Supramaximal training can derive huge performance gains that really transfer to the field, court, rink or mat. If you don’t have weight releasers (or are not yet comfortable prescribing them), try a few of the methods above to build out your own supramaximal solutions!
Matrixx
