Comparison of High Versus Low Eccentric-Based Resistance Training Frequencies on Short-Term Muscle Function Adaptions

Document Type

Article

Journal/Book Title/Conference

Journal of Strength and Conditioning Research

Volume

36

Issue

2

Publisher

Lippincott Williams & Wilkins

Publication Date

1-28-2020

First Page

332

Last Page

339

Abstract

Eccentric resistance training is beneficial for improving a number of performance and health metrics. However, the recommendations on eccentric training frequency have not been established. This study investigates the effects of volume-matched resistance training frequency comparing 1 vs. 3 training days per week of isokinetic multiple-joint eccentric training on strength and lower-body function adaptions during a 4-week training period. Thirty subjects were assigned to either 3 days per week (high-frequency [HF]) or 1 day per week (low-frequency [LF]) training conditions for 4 weeks. An eccentric dynamometer was used for the training and testing. Eccentric strength and verticla jump (VJ) measures were taken at Pre, Mid (2 weeks), and Post (4 weeks) intervention. Soreness (visual analog sclae [VAS]) and rate of perceived exertion (RPE) were taken throughout the training period. There was no group x trial interaction for eccentric strength (p = 0.06) or VJ (p = 0.87). For eccentric strength, all trials were significantly different (p < 0.001) from each other. For VJ, there was a main effect for trial such taht VJ increased from Pre to Post (p < 0.001) and Mid to Post (p < 0.01). High frequency reported lower RPE (p < 0.01) and soreness (p = 0.04) compared with LF. Both HF and LF protocols elicited large (36.8 and 27.4% strength increases, respectively) and rapid neuromuscular adaptations for improved strength. Eccentric-based workload may be dispersed across a given period to allow for reduced soreness and perceived exertion levels without compromising neuromuscular adaptations. Some eccentric training transfer to functional (VJ) task may also be observed, independent of training frequency.

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