Weight lifting for the week of 9/23/2019… Eccentric Training

So my body has been… well I have had to navigate around my bodies issues. My scoliosis acting up, my shoulder is annoyed at me, and on top of it all I had a cold last week. It made my training almost non existent. I did two days of martial arts training out of the 6 days I had planned.

However today… today is a new day of a new week and I am doing well. So I am babying my shoulder still, my back is feeling good, and my cold is gone. I focused on eccentric training today.

There are three stages of muscle movement.
Isometric contraction – or when you muscle is activated, but it is held in the contraction, not allowed to lengthen or shorten. Example…For instance carrying a box of breakable glass. You might hold it out in front of you.
Concentric contraction – when you activate your muscle, you cause tension, and shorten your muscle. This is the most understood muscle contraction. Example…When curling a dumbbell. You are using concentric contractions to move the weight up.
Eccentric movement – it is a contraction while lengthening your muscle. This one is harder to wrap your head around. Example…when you have curled the dumbbell, and slowly lower the dumbbell back to neutral postion.

Eccentric/Negative Training – is when focus on slowing down the elongation of the muscle. When you slow down the elongation of the muscle you are slowing down the movement while keeping a contraction the muscle. This kind of training is also called negative training. The muscle has to absorb the energy.

Workout: 15 minute HIIT Run

  1. 3 minute warm up walk
  2. 2 minute run
  3. 30 second sprint
  4. 2 minute run
  5. 30 second sprint
  6. 2 minute run
  7. 30 second sprint
  8. 2 minute run
  9. 2 minute and 30 second walk

Weight Lifting: 31 minutes

  1. Reverse lunge– with two 10 lb barbell curels (focusing on the eccentric lowering of the barbell for the count of 3 seconds) x 50 lunges
  2. Bulgarian Split Squats– reps – 10, 10, 10 (making sure to focus on slowly lowering your body for a count of 3 seconds)
  3. Side lunges– x 50 lunges
  4. Flutter kicks– as many as you can do in 1 minute x 3
  5. Hip Thrusters– with a 45 lb barbell reps – 10, 10, 10 (focusing on after raising the bar and engaging the glutes, slowly lower the hips for count of 3 seconds before raising again.)

So yeah today has been a good day. I started today off Brazilian Jui Jistu, and then did my weight lifting workout.

If you get a chance to try it out let me know what you think. Thanks for reading. My respects to you.

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