Eccentric Training for Strength and Control

If you coach long enough, you notice a pattern:

Athletes usually love the part of the lift where they move the weight.

They’re less excited about the part where they must control it.

That second part is the eccentric phase; and it might be the missing link between being strong in the weight room and being dominant in sport.

Whether your athletes need better deceleration, cleaner movement mechanics, healthier joints, or more usable strength, eccentric training deserves intentional space in the program.

Let’s break it down.

What Is Eccentric Training?

Every lift has three primary muscle actions:

• Concentric - muscle shortens (standing up from the squat)

• Isometric - muscle holds (pause at the bottom)

• Eccentric - muscle lengthens under load (lowering into the squat)

Eccentric training emphasizes slowing down and owning that lowering phase.

Instead of dropping quickly, the athlete resists gravity.

Why It Matters for Athletes

Sport is full of braking forces.

Before you sprint → you load. Before you jump → you dip. Before you cut → you decelerate.

If an athlete cannot absorb force, they cannot efficiently produce force.

Great eccentrics improve:

✅ Movement efficiency

✅ Joint integrity

✅ Tissue resilience

✅ Rate of force development

✅ Technical consistency

In short: control creates power.

The Science Behind It (Simple Version)

Eccentric actions can produce greater force at a lower energy cost than concentric.

They also create high levels of mechanical tension; a primary driver of strength and hypertrophy.

Translation for athletes and coaches:

👉 Big return on investment.

👉 Massive strength stimulus.

👉 Lower metabolic fatigue.

Benefits of Eccentric Emphasis

1) Better Deceleration Ability

Teaches athletes how to slow their bodies safely and efficiently.

2) Improved Tendon Health

Slow loading builds tendon stiffness and durability.

3) Enhanced Motor Control

Athletes become more aware of positions instead of bouncing through them.

4) Increased Strength Potential

A stronger eccentric often leads to a stronger concentric.

5) Injury Risk Reduction

Poor control in the lowering phase is where many breakdowns occur.

How to Program Eccentric Training

You don’t need fancy equipment.

You need intent and tempo discipline.

Tempo Prescription Examples

• 3 seconds down

• 4 seconds down

• 5+ seconds down

• Lower under control → fast up

Example notation: 4:0:0 4 = sec eccentric, no pause, explode up.

Where It Fits in a Program

Depending on the season and athlete:

Off-Season

✔ Longer eccentrics

✔ Hypertrophy & structural work

✔ Position mastery

Pre-Season

✔ Moderate tempos

✔ Blend with power

In-Season

✔ Shorter, controlled eccentrics

✔ Maintain tissue quality without excessive soreness

Practical Exercise Examples

• Tempo squats

• Slow RDL lowers

• Controlled pull-ups

• Paused landings

• Deceleration lunges

Remember: if the athlete rushes the lowering phase, the benefit disappears.

Coaching Cues That Work

🗣️ “Own the descent.”

🗣️ “Quiet feet.”

🗣️ “Ride the brakes.”

🗣️ “Be strong to the bottom.”

Simple language. Big results.

Common Mistakes

❌ Going too heavy to maintain tempo

❌ Losing position near the bottom

❌ Treating tempo as optional

❌ Using it year-round at high volumes

Eccentrics are powerful; but like any stressor, they must be dosed appropriately.

The Big Takeaway

Strength without control is borrowed ability.

Eccentric training teaches athletes to manage force, not just create it.

When they learn to absorb, stabilize, and own positions, performance rises; and injuries fall.

Control is confidence.

If you’re building athletes for the long term, not just the highlight reel, eccentric intent should already be in your plan.