Overloaded Concentric Action ­‒ Self Assisted

Overloaded Concentric Action ­‒ Self Assisted is one of Exxentric’s methods for eccentric overload using flywheel training on the kBox.

Summary

By adding energy in the concentric (CON) phase using accessory muscles or a stronger movement pattern but only the primary muscle(s) or a weaker movement pattern in the eccentric (ECC) phase you can get a high eccentric overload that can be done at a fast and more athletic specific pace or an eccentric loading without doing much CON work at all if you want.

 

How to do it

On the kBox use for example legs to push off in an upper-body drill or use the arms (pulling you up using a bar in a squat rack) in the CON phase of a drill. In the ECC phase, you only use the primary muscle that then has to decelerate the energy created by primary and accessory muscle groups. You can also push off with legs in an upper-body drill and then just follow through until the turning point and then use the upper body muscle in the ECC phase only. With this last variation, you rest the primary muscle(s) through CON and get an ECC loading only if you want that. You can also use a stronger movement pattern in CON (for example Deadlift) and a weaker pattern in ECC (RDL) to overload in ECC.

 

When you can use it

Basically with all upper body drills and also most leg exercises if you have rings, a squat rack or something to push off from. Compare the spotter-assisted variant, when a spotter is available.

 

Good for

Fast, dynamic, heavy-overloaded consecutive eccentric actions.

 

Cons

Really taxing. Higher speed gives higher demands on technique and form, which is thought in some of our courses.

Proceed to learn more about our courses and equipment, or go back to the methods.

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kBox4 Active

Kickstart your Flywheel Training with our entry-level kBox model. The perfect device for strength training, rehabilitation, injury prevention, and training in general. Available with our free Flywheel Training app to design all your kBox workouts.

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kBox4 Lite

Broader range of resistance provided by the lightest kBox model, practical to pack and bring with you on the move. Its built-in kMeter feedback system allows you to monitor your progress in real-time.

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kBox4 Pro

The premium and best-selling kBox model with the largest performance area. Made for intense workouts and serious strength building exercises. Its built-in kMeter feedback system allows you to monitor your progress in real-time.

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kPulley2

The kPulley unlocks a variety of horizontal movements, creating limitless training possibilities especially when combined with the kBox. Its built-in kMeter feedback system allows you to monitor your progress in real-time.

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kPulley Go

Kickstart or enhance your Flywheel Training setup with one of our entry-level models. Its compact size and design provides you with freedom in your training, while also maintaining a great capacity for loading & variable resistance.

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SingleExx

These uniquely mobile machines allow you to incorporate leg extension & flexion movements into your training like never before with variable & unlimited resistance. Progress can be monitored in real-time and beyond through the kMeter app.

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