Article on Eccentric Training Method

[boogielicious]

From golfdigest.com

http://www.golfdigest.com/golf-instruction/2015-05/power-workout-ben-shear

For actual workout details, go to the article link.  I have done something similar for years.  It is reflected in the original Nautilus weight training with a 1 to 4 count.  The letting the weight down part is meant to be slower.  You can use lighter weights and make the exercise harder by going slower.

The author adds a 1 second hold in between the 1-4.

Quote:

Work Out In Reverse

Get stronger (a lot stronger) with this new eccentric training program

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BY BEN SHEAR

WITH RON KASPRISKE

PHOTOS BY DAVID BRANDON GEETING

May 2015

When you think about exercises, you probably focus on the first part of the movement—like the push in push-up. But what happens on the way back down is equally if not more important in terms of strength gains and injury prevention. For example, when jumping from a squat position ( bottom right ), it's the landing—not the jump—that's too often ignored. "People don't get hurt jumping, they get hurt landing," says Golf Digest fitness advisor Ben Shear. "And in golf, stopping the swing is causing most of the injuries. If you want to swing harder for power, you have to train your body to decelerate safely."

The process is called eccentric training, but you might think of it as working out in reverse. It emphasizes the second half of an exercise, like the lowering portion of a pull-up ( top photo, right ). The muscles are lengthening and contracting as they resist an opposing force, usually gravity. Here Shear has developed an eccentric workout for golfers. When doing the exercises, use a 1-1-4 tempo for each rep. Example: One second to pull up, one second to hold the up position, and four seconds to lower the body. Do this workout twice a week, and before long you'll be able to swing the club "harder and safer," Shear says.— Ron Kaspriske

[saevel25]

From golfdigest.com

http://www.golfdigest.com/golf-instruction/2015-05/power-workout-ben-shear

For actual workout details, go to the article link.  I have done something similar for years.  It is reflected in the original Nautilus weight training with a 1 to 4 count.  The letting the weight down part is meant to be slower.  You can use lighter weights and make the exercise harder by going slower.

The author adds a 1 second hold in between the 1-4.

Luckily the body is deaccelerating already if you have a proper body motion

I agree, proper technique is important. Rushing the negative aspect of the workout movement can be bad. I think that 1-1-4 tempo is a good idea to help people get the idea of keeping proper technique. I don't think there is a benefit if someone does proper technique, and actually engages the muscles in the negative part of the move. Like going 2-0-2 being a much more smooth motion.

[boogielicious]

Quote:

Originally Posted by boogielicious

From golfdigest.com

http://www.golfdigest.com/golf-instruction/2015-05/power-workout-ben-shear

For actual workout details, go to the article link.  I have done something similar for years.  It is reflected in the original Nautilus weight training with a 1 to 4 count.  The letting the weight down part is meant to be slower.  You can use lighter weights and make the exercise harder by going slower.

The author adds a 1 second hold in between the 1-4.

Luckily the body is deaccelerating already if you have a proper body motion

I agree, proper technique is important. Rushing the negative aspect of the workout movement can be bad. I think that 1-1-4 tempo is a good idea to help people get the idea of keeping proper technique. I don't think there is a benefit if someone does proper technique, and actually engages the muscles in the negative part of the move. Like going 2-0-2 being a much more smooth motion.

Agree.  Good technique is important. I see so many people at the gym blasting through exercises.  They are not doing themselves any favors and are really risking injury.

[joekelly]

Um.  Maybe they want to get hurt in  the gym.