Optimising eccentric focused training to run faster and jump higher with Angus Ross

In this episode of the Pacey Performance Podcast, Rob is joined by Angus Ross who explores the significance of eccentric training in sports performance and injury prevention, offering insights into its application and benefits. With a background in speed and power sports, Angus shares his journey from an athlete and physiologist to an elite strength coach, emphasizing the importance of hard work and innovative methods in training.

Eccentric training, which combines high velocity and force, is highlighted as a critical tool for athletic development. Angus discusses its unique ability to promote muscle fiber adaptations, specifically a shift towards type 2b fibers, which enhance power and speed. However, he cautions that improper management of eccentric training can lead to muscle damage and hinder performance, stressing the need for carefully structured regimens.

Innovative devices like flywheel systems are increasingly used to facilitate controlled eccentric loading, particularly in sports requiring speed and explosive power. Angus advocates for tailored approaches to eccentric training, recognizing individual differences in athlete needs, strengths, and recovery capacities. He also highlights the importance of avoiding over-reliance on advanced techniques with younger athletes, instead focusing on foundational strength and technique.

Angus emphasizes that eccentric training is not a standalone solution but an integral part of a holistic approach to athletic development. By balancing eccentric work with other modalities and carefully managing load during competition periods, coaches can optimize performance while minimizing injury risks. Angus encourages critical thinking in training methodologies and fostering discussions for mutual growth and learning.

Key talking points:

• How to integrate eccentric training to enhance power and speed.
• Tailor eccentric regimens to individual athlete needs.
• Using flywheel systems for controlled eccentric loading.
• Managing eccentric load to prevent muscle damage.
• Balancing eccentric work with other training modalities.
• Incorporating high-velocity, high-force exercises for adaptation.
• How to address athlete recovery during competition periods.
• Optimize power-to-weight ratio in acceleration training.
• Include rotational movements for team sport athletes.