Part 5: Three Weeks of Eccentric Training Combined With Overspeed Exercises Enhances Power and Running Speed Performance Gains in Trained Athletes
Three Weeks of Eccentric Training Combined With Overspeed Exercises Enhances Power and Running Speed Performance Gains in Trained Athletes
Introduction
Welcome to the latest Instalment of my blog. Building on the momentum of my popular LinkedIn post, which garnered insightful engagement, I am sharing Part 5 of this running series: Three Weeks of Eccentric Training Combined With Overs speed Exercises Enhances Power and Running Speed Performance Gains in Trained Athletes.
This post explores the study by Cook, Beaven, and Kilduff, which investigates how combining eccentric training with overspeed exercises can improve power and running speed for athletes. The research highlights the importance of targeting both force (strength) and velocity (speed) components for performance gains—an approach I actively incorporate into my training methodologies for athletes and teams.
Whether you're a coach, athlete, or sports scientist, this blog offers valuable insights into progressive training strategies. From foundational pre-season blocks to advanced adaptations, I break down the study’s findings and share practical applications that have proven effective in real-world applications. Part four is in my featured section on LinkedIn, coming soon to my blog. You can find the study link below.
Cook CJ, Beaven CM, Kilduff LP
See study link in the below, click on the button for the pdf download.
Introduction: Study Summary
Upper and lower body exercises were each performed twice per week.
The four blocks included the following.
1️⃣ Traditional Training
(Block 1)
Consisted of both concentric and eccentric training
Exercises included squats, mid-thigh pulls, Romanian deadlifts, bench press, weighted pull-ups, and dumbbell rows
4 sets of 5 repetitions at approximately 80% 1RM
Included unloaded CMJ & 40m sprints
2️⃣ Eccentric Training (Block 2)
Focused on eccentric phase of movements only
Used the same exercises as traditional training
Initial load set at 120% of 1RM
Also included unloaded 7x CMJ and 5x40m sprints on lower body days
3️⃣ Traditional Training with Overspeed (Block 3)
Same resistance exercises as Block 1
Replaced regular jumps with 7x band-assisted vertical jumps
(20% body weight assistance)
Replaced sprints with 5x downhill sprints on a 2° slope
4️⃣ Eccentric Training with Overspeed (Block 4)
Combined eccentric-only resistance training from Block 2
Incorporated 7x band-assisted jumps & 5x downhill sprints from Block 3
Eccentric training alone did not improve top speed because:
It primarily targets force production rather than velocity.
Eccentric training induces adaptations related to muscular force (strength), not speed.
The study found that eccentric training induced no beneficial training response in maximal running speed
Speed improvements require targeting both force (strength) and velocity (speed) components of power expression.
Combining eccentric training with velocity (speed) exercises (like overspeed training) improve both strength and speed performance in athletes. I use a variety of methods, combining strength, speed & power for athletes & teams.
1️⃣ Pre-season Establishing a Base 1 General Preparation (GPP) Work Capacity
While the program lays a foundation, it is progressive, increasing in intensity (weight, reps, speed, distance) over blocks. + skill development.
I know we call it pre-season, however, if you are with athletes & teams over time, then you are building on previous work.
A separate training packet was provided for pitch based sessions, to go alongside gym based programmes, which progressed & advanced over time. Much can change over two seasons.
Planning Overview
Attached is an example of planning & periodisation I used for recruitment for Fulham U18s Men's. Separate annual planner links were attached as buttons on the document.
Overall Programme Focus Phase: First Block of Preseason - Week 1
Goal: Establishing a foundational base of work capacity (fitness) & strength whilst keeping in speed and power elements. Speed should never leave a programme, just the proportion & intensity changes throughout the season.
🗝️ Key elements: Complex training, supersets and overspeed
Source: Cook, Christian & Beaven, Christopher & Kilduff, Liam. (2012). 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. 10.1519/JSC.0b013e3182679278