THE PRO­GRAMME

Runner's World (UK) - - Flexible Thinking -

A five-move plan for ec­cen­tric flex and strength gains. These ex­er­cises may look fa­mil­iar, but the key dif­fer­ence is the fo­cus on the length­en­ing, ec­cen­tric phase. Not only are you slow­ing down this phase of the move­ment, you are also ex­pe­ri­enc­ing a sig­nif­i­cantly greater load com­pared with the con­cen­tric phase. These tweaks are what will cre­ate both length and strength. Don’t be sur­prised if you feel sore the day af­ter you try these ex­er­cises. Ec­cen­tric con­trac­tions are known to cre­ate more mi­cro­trauma and sore­ness than other types of mus­cle con­trac­tion. But thanks to what’s known as the ‘re­peated bout’ ef­fect, next time you do them, you won’t suf­fer as much. We prom­ise.

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