Introducing: Exxentric’s Methods for Eccentric Overload

Concentric vs Eccentric Max

The problem with eccentric overload training has been the lack of efficient methods to actually achieve it in practice. Flywheel training is known for facilitating eccentric training, but the overload does not come automatically. For our courses we have refined a set of methods for the kBox, which we are now presenting in a new section on our website. Fredrik Correa explains:

Concentric vs Eccentric Max

It certainly feels good that we have pulled ourselves together and found the time to further elaborate on eccentric training and flywheel training on our website. About a week ago, we started a new section about eccentric training and overload. Today, we are adding a set of articles introducing Exxentric’s methods for eccentric overload.

Frequently, I post or comment on twitter and other social media on the practicalities of eccentric training, but bursts of info or a thought isn’t much to digest and put into practice. So, I’m happy that we can now present a more worthy section on this topic.

The biggest problem with eccentric training (and especially overload) isn’t that coaches and trainers don’t know about it or why it’s good, but the lack of knowledge about how to put it into practice in the gym. The traditional overload methods using 2-1, supramaximal reps and forced reps demand a lot of resources and take a lot of time and aren’t really feasible to incorporate in regular training to a larger extent. Some do it, most don’t, but back there somewhere a lot of people know it can do a lot of good.

Eccentric training has a great impact on total strength and, of course, eccentric strength. Many also know it is almost a necessity for improvements in cross sectional area (CSA). Many of us know this, but still we don’t do it. With the introduction of the kBox many found an easy way to incorporate eccentrics and doing them in a controlled way, to a larger extent without the need of spotters. It also allows you to do faster, more sport-specific eccentrics.

To show this, we have put together a brief intro here, into each of the different methods to get eccentric overload on the kBox, their pros and cons and some explanatory videos. I hope you will like this and that you can use these methods to further improve your training. If you want to learn more, contact us for more info on our courses.

We are always grateful for feedback so if you miss something feel free to reach out and tell us.

Happy DOMS!

/Fredrik Correa, M.D., co-founder

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