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Fatigue interferes with the ability to recruit these motor units of the
muscles. A person needs to have the ability to recruit these motor units,
thus, longer rest periods are needed and they should not be performed
everyday.
A study by Farthing and Chilibeck (2003) found that eccentric fast training
was the most effective for muscle hypertrophy and strength gain. Paddon-
Jones and colleagues (2001), found that a fast eccentric training program
led to a decrease in type I fibers (from 53.8% to 39.1%; i.e., slow twitch
fibers), while type IIb fiber percentage increased (from 5.8% to 12.9%; fast-
twitch fibers).
Cook and colleagues (2013) studied semi-pro athletes and put them on a
rigorous training program that consisted of: 1) traditional resistance
training alone, 2) eccentric training alone, 3) traditional concentric
training combined with over-speed exercises, and 4) eccentric training
combined with over-speed exercises. They found that bench press, squat,
and peak power all increased with the eccentric training with over-speed
stimuli above and beyond the other groups.
Using elastic bands attached to a bar has a positive effect because the
bands will actually try to “blast” the bar down, bringing it down faster than
if only gravity was acting on it. Chains will act as additional weight, while
the elastic bands increase kinetic energy.
Cook, C. J., Beaven, C. M., & Kilduff, L. P. (2013). Three weeks of eccentric
training combined with overspeed exercises enhances power and running
speed performance gains in trained athletes. Journal of Strength and
Conditioning Research / National Strength & Conditioning
Association, 27(5), 1280–1286. doi:10.1519/JSC.0b013e3182679278
Stevenson, M. W., Warpeha, J. M., Dietz, C. C., Giveans, R. M., & Erdman,
A. G. (2010). Acute effects of elastic bands during the free-weight barbell
back squat exercise on velocity, power, and force production. Journal of
Strength and Conditioning Research / National Strength & Conditioning
Association, 24(11), 2944–2954. doi:10.1519/JSC.0b013e3181db25de