It is important to stress, that this program is for some one
who is an elite athlete rehabbing from a long term (18 months plus)
hamstring injury.

Eccentric training programs are only ever conducted with
people that are experienced in all types of training and all types of
exercise lifts.  In my eyes someone does not automatically become
advance after 18 months of training (although this should
be used a s a benchmark) but when they can execute all the
exercise with correct form and proper technique.

If you’re wondering on how you do things correctly then
check out my 10 trial of my Weight Training Technique Program.

So here are the exercises:

Resisting Partner Pushing – as your partner pushes you
backwards for 10-12 reps on each leg.  It is your job to slow them
down and resist the backwards movement (the partner
should offer medium to high resistance as you warm up and get
used to the process – I’ll hopefully be recording all the exercises soon.

Partner Pulling – this time wrap a towel or strap around your partner,
stand face to face and try and pull them backwards for 10-12 reps
on each leg.

Stiff Leg Deadlift/Romanian Deadlift – use a stiff leg technique for the
downward eccentric phase, lowering the weight down in about
8-10 seconds.  Bend the legs and complete a concentric
Romanian deadlift to return the bar to waist height. 4-10 depending
on load.

Split Squat Lunge Drop.  Starting in a split lunge position, raise up on
your toes and then rapidly drop your heels to the ground and dropping
into a deep lunge, slowing the acceleration as the back knee drops
to the floor.  Allow the backknee to come to rest on the ground before
standing back up.  5-8 each leg depending on load.

Eccentric Split Zercher.  Although have made a small change in this case and
allowed the back leg to stay on the floor – due to including two other
exercise next, the basic premise of the exercise has stayed the shame – you
cansee this exercise in the post I did here
- http://alexpoole.tv/blog/zercherzercher

Single Leg Romanian Deadlift – technique on WTT site.

Single Leg Stiff Leg Deadlift – technique on WTT site.

Single and two legged box drops.  Stand on a box and jump off controlling the
landing and slowing the deep squat to focus on the hamstring breaking potential.
20-30cm single leg and 40-60cm two legs – 10-12 each.

So there it is, I am not in a position to share the actual
make up of the program yet until I have completed the 12 week exercise
protocol, butI will share in the end my overall periodization and use of the
superstition of training effects to elicit the greatest potential for improvements.

Until next time, train hard, train smart, make every rep count.

Alex

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A couple of weeks ago I told you about some great new
research I was looking into that advocated the use of eccentric training protocols
for rehabilitating or helping prevent hamstring injuries.

Now know piece of research will be able to prove that this
reduces injury in any one individual, but what they do say is that the reoccurrence
rate and incidence rate drop significantly in soccer teams over a number of
seasons.

What this means is that the teams that used eccentric training
exercises had far less hamstring strains than in pervious seasons and in
relation to teams that didn’t implement the eccentric training protocols.

So in the video below you will see the Zercher Romanian
Deadlift, I actually do it through one leg and the most important part is the
eccentric part where I fight the body being taken slowly forward.

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