To see optimal results you must first understand the three phases of contraction and then apply it to your training.
The first phase to apply to your training is the concentric contraction. This is when the muscle fibers shorten and contract during a push or pull movement. Only 20-25 percent of your muscles power is being excerted during this phase and is very important to train if power and explosion are required in your sport. Pushing, pulling and jumping are all examples to consider.
The second phase is the most important contraction to master. The eccentric contraction is where your muscles lengthen and resist gravity in a lowering phase. In other words a negative. Your muscles are working its hardest at about 50-60 percent of your muscles potential. Grab a barbell and put on a weight that you can rep about 10-12 times. Curl the barbell and then slowly bring the weight back down.
The third phase is an isotonic contraction and is best described as a static hold. We have all done wall sits before and we know how painful it can be. This phase accounts for the other 20-25 percent of your muscles potential. This is where you train your body to stabilize during a movement. A key concept in core development and injury prevention.
Try these exercises and practice form and control. Start with a controlled surface like a bench or the floor. More advanced routines are done with a stability ball.
1. Dumbbell Press
2. Low Row
3. Lunge
Please view this video in the playlist. Keep watching the Performance Center for more tips and highlights.
Claude The Bod
