Balance of Power - Part 2
The concept of individually training the eccentric, isometric, and concentric phases does little good without a system to operate in. We've had success at Minnesota with block periodization and a careful breakdown of its three stages: accumulation, transmutation, and realization.
The first stage, accumulation, includes the individual block training of the eccentric, isometric, and concentric actions and plays a major role in creating the stretch-shortening cycle. The value of accumulation lies in the fact that basic motor skills are improved in this stage, which serve as the foundation for adaptations such as power and sport-specific speed. Specifically, training the eccentric phase of a movement leads to an increased storage of "free energy" within tendons. This energy is then transferred to the concentric action during the isometric phase, resulting in greater velocities and increased power outputs.
A sample accumulation stage that we use at Minnesota allows for two weeks of training for each of the eccentric, isometric, and concentric phases. For example, with the back squat, the athlete lifts at 80 percent of their one-rep maximum and completes three or four reps in each block. The only change comes in the points of emphasis. When training the eccentric phase during the first and second weeks, the focus is on a slow, controlled tempo down into the squat. When working the isometric phase in the middle two weeks, the athlete concentrates on the pause at the bottom of the movement. And the concentric phase in weeks five and six prioritizes completing a dynamic, quick squat.
While the accumulation stage improves the building blocks of a movement, they are applied to sport-specific means for the first time during transmutation. In this training stage, maximizing power output is the ultimate goal. Power is increased by completing high-velocity repetitions with slightly lower loads, ranging from 55 to 80 percent of one-rep max.
The realization phase takes sport-specific training a step further by maximizing the transfer of skills the athlete worked on in previous phases. It utilizes the high velocity peaking method, which calls for athletes to lift at less than 55 percent of their one-rep max. Using lighter weights at a maximal velocity continues to increase power outputs and the rate of force development.
In realization, the nervous system and muscles must also be trained to fire at high velocities to reflect the instantaneous movements of sport. This can be achieved through plyometric exercises, antagonistic facilitated work, and oscillatory training
