Tim Suchomel | Understanding and Utilizing Eccentric Training Methods to Enhance Athletic Performance

06/05/23 • 59 min

Do you really know how to implement eccentric training effectively? In this episode, Dr. Tim Suchomel, an Associate Professor at Carroll University and a leading researcher on all things strength and power, breaks it down for you.

Tim sets the record straight on what eccentric training is, the various methods, and their role in athletic development. Tim also discusses recent research on eccentric training, its mechanics, and the evidence of its effects on hypertrophy, rate of force development, deceleration, and change of direction. He explains the three components of accentuated eccentric loading (AEL) and its potentially unique benefits. Finally, he gives his recommendations on the practical application of eccentric training and the complexities of implementing eccentric training long-term, as well as the pros and cons between using and not using AEL.

Along the way, Tim shares his unique approach to student education by having them serve as strength and conditioning coaches for the university, and how this hands-on experience is a game-changer in preparing students for the future. He also shares the art of implementing sports science at the NCAA Division III level.

Don't miss this opportunity to learn from one of the leading researchers and practitioners in the field of strength & conditioning!

Time Stamps:

[2:43] How Tim gives his students practical experience

[7:08] Implementing and communicating sports science at the DIII level

[13:30] Defining eccentric training and its methods

[20:26] How eccentric training works, its physiological effects, and its potential benefits

[29:05] The three factors that define accentuated eccentric loading (AEL)

[31:54] Guidelines and recommendations for implementing AEL

[49:17] The pros and cons of AEL

Dr. Tim Suchomel is an associate professor of exercise science and program director for the master's program in sport physiology and performance coaching at Carroll University. In addition to his teaching responsibilities, Tim serves as the director of the Carroll University Sport Performance Institute and a human performance coach. Tim has published over 85 peer-reviewed journal articles on strength and power development, weightlifting movements and their derivatives, and athlete monitoring. He is a certified strength and conditioning specialist (CSCS) and registered strength and conditioning coach (RSCC) through the National Strength and Conditioning Association and a USA Weightlifting Level I Coach.

To learn more about Tim, you can follow him on Instagram. To see the papers mentioned in the episode and Tim's work on eccentric training, you can find them on ResearchGate.

Stay up to date on episodes and guests by following The Performance Connection Podcast on Instagram!

Hosted on Acast. See acast.com/privacy for more information.

Don't miss this opportunity to learn from one of the leading researchers and practitioners in the field of strength & conditioning!

Time Stamps:

[2:43] How Tim gives his students practical experience

[7:08] Implementing and communicating sports science at the DIII level

[13:30] Defining eccentric training and its methods

[20:26] How eccentric training works, its physiological effects, and its potential benefits

[29:05] The three factors that define accentuated eccentric loading (AEL)

[31:54] Guidelines and recommendations for implementing AEL

[49:17] The pros and cons of AEL

To learn more about Tim, you can follow him on Instagram. To see the papers mentioned in the episode and Tim's work on eccentric training, you can find them on ResearchGate.

Stay up to date on episodes and guests by following The Performance Connection Podcast on Instagram!

Hosted on Acast. See acast.com/privacy for more information.

Previous Episode

Elijah "EZ" Muhammad | From Collegiate Basketball to the CrossFit Games: Lessons in Unlocking Athletic Potential

In this episode, Elijah "EZ" Muhammad, joins us to share his insights into merging traditional strength and conditioning methods with CrossFit principles through his journey as a collegiate basketball player, collegiate strength coach, CrossFit Games athlete, and CrossFit coach.

Elijah describes how he integrates functional movements, intensity, and time domains to improve muscle mass, power, and agility, and how he adapted CrossFit principles for basketball players. He also shares how he navigated the stigma surrounding CrossFit in the traditional strength and conditioning community and communicated the training plans to his athletes.

Elijah dives into his coaching philosophy and the importance of investing in athlete technique and teaching correct movement patterns to prevent injuries and maximize potential. Learn how EZ teaches weightlifting movements, as well as his most effective teaching strategies. Lastly, learn about EZ's nonprofit, Project Onyx, and how it is bringing health, fitness, and opportunity to underserved youth.

Time Stamps:

[2:27] Incorporating CrossFit into collegiate strength & conditioning

[6:48] What traditional strength & conditioning can learn from the CrossFit culture

[9:19] How EZ adapted CrossFit programming for the team setting

[26:00] EZ's keys for teaching weightlifting movements to basketball players

[36:45] High-impact strategies for efficiently teaching movements

[44:36] EZ's weightlifting seminars and programs

[47:20] How EZ's nonprofit, Project Onyx, brings health and fitness to underserved youth

To learn more about EZ's Lift Heavy Often weightlifting programs and seminars, visit his website and follow him on Instagram. To learn more about Project Onyx and support them, go to the PJO website and follow them on Instagram.

To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!

Hosted on Acast. See acast.com/privacy for more information.

Next Episode

Rocky Snyder | Using Strength Training to Restore Movement Efficiency

In this episode, Rocky Snyder, a certified strength conditioning specialist and personal trainer with over 30 years of experience, details his unique perspectives on human performance and biomechanics. As the owner of a successful Santa Cruz studio, Rocky shares his journey from bodybuilding-style training to embracing unconventional education pathways that led him to uncover innovative training methods.

Rocky highlights the importance of adopting a holistic approach to strength and conditioning, and discusses the significance of a "Return to Center"-based approach to strength training. Through this approach, Rocky explains how he restores function and performance to clients who have been experiencing pain and suboptimal movement for decades. He also sheds light on how to build strength, power, and explosiveness without the common nagging injuries that often arise when using traditional strength training methods. Additionally, Rocky shares insights on the role of foot anatomy in body movement, the connection between the foot, pelvis, ribs, and skull, and the chain reaction it can create in the body.

Rocky also shares information about his upcoming talk at the 2023 NSCA National Conference, where he will be discussing foot wedges and their effect on movement. Don't miss out on this fascinating episode that will leave you with a greater understanding of the human body, its intricate connections.

Time Stamps:

[5:19] The importance of seeking multiple avenues of education

[10:01] Missing elements in the traditional approach to strength training

[16:30] How Rocky helps clients attain or return to proper functioning

[21:41] How to appropriately create stronger and more powerful athletes

[35:03] Rocky's movement assessment process

[40:55] The importance of the foot in optimal functioning and performance

[43:47] Using foot wedges to impact whole-body movement

[49:34] How to make lasting changes to movement patterns

Rocky Snyder is a nationally recognized expert in human movement with 30 years of professional experience and knowledge. He is the author of Return to Center: Strength Training to Realign the Body, Recovery from Pain, and Achieve Optimal Performance and is the host of the Zelos Podcast.

Rocky has trained thousands of clients ranging from grandparents to professional athletes and Olympic champions. Aside from owning and operating his training studio in Santa Cruz, California, Rocky travels far and wide providing educational workshops to personal trainers, manual therapists, chiropractors, and physical therapists. He offers his services as a part-time consultant to professional sports teams in the NFL, NBA, NHL, MLS, and MLB. He continues to present for IDEA, NSCA, FIBO USA, and Perform Better.

You can follow Rocky on Instagram and LinkedIn.

To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram!

Hosted on Acast. See acast.com/privacy for more information.