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Essentials of Eccentric Training With Online Video

The text provides the physiological explanations, exercises, and sample programs beneficial to introducing eccentric training into clients’ workouts.


SKU: 9781450468305 Category:

Essentials of Eccentric Training is the first comprehensive resource covering this innovative approach to resistance training and conditioning that produces extraordinary results. Backed by evidence-based studies and readily incorporated into training programs, eccentric training provides greater intensity to help individuals push past plateaus and increase muscular strength, endurance, and power. Using eccentric training, strength and conditioning professionals and personal trainers can also help their clients improve metabolism, manage their weight, and facilitate injury rehabilitation.

The text provides the physiological explanations, exercises, and sample programs beneficial to introducing eccentric training into clients’ workouts. All facets of this exciting, power-generating modality are detailed by veteran international fitness expert Len Kravitz and champion bodybuilder and personal trainer Aaron Bubbico, who use eccentric training not only with clients but also in their own exercise regimens. The practical information in the book is supported by special features:

  • 70 eccentric training exercises are demonstrated through full-color photos and detailed instructions to properly illustrate techniques and minimize risk of injury.
  • A selection of 46 online exercise videos explain more complex workout techniques to ensure exercises are properly performed to maximize results. Symbols throughout the book indicate when videos are available online.
  • A selection of 24 sample workout plans, six case study workouts, and two sample eight-week training programs provide professionals with a strong starting point to build programs for their clients.
  • An appendix lists foundational resistance training exercises across seven popular sports.
  • An exercise finder categorized by muscle group makes selecting the right exercises for each client easy.

After establishing a foundation of muscular physiology, the first chapters of Essentials of Eccentric Training explain the three unique ways of using eccentric training: eccentric emphasis, supramaximal training, and the two-up/one-down method. The next two chapters address specific effects of the training method: how it bolsters postworkout metabolic rate and how to minimize delayed-onset muscle soreness. The book’s final six chapters contain exercises and program designs specifically for muscular strength, muscular endurance, explosive power, weight loss, muscle size, and rehabilitation.

Essentials of Eccentric Training imparts every aspect of this groundbreaking training system and its benefits in resistance exercise programs. The method presents boundless opportunities for strength and conditioning specialists and exercise professionals who work with athletes and exercise enthusiasts of all ages and fitness levels.


A comprehensive guide for strength and conditioning professionals, personal trainers, and fitness coaches who work with clients to meet fitness and athletic performance goals.

Additional information

Weight 2.7 kg
Dimensions 11 × 8.5 cm
Table of Contents

Chapter 1. Understanding Muscular Structure and the Physiological Mechanisms of Concentric and Eccentric Action

Muscular System

Gross Structure of Muscle

Muscle Cell Structure and Organization

Muscle Fiber Protein Organization

Actin–Myosin Orientation

The Sliding Filament Theory of Muscle Contraction

Termination of Muscle Action

Muscle Fiber Types

Distribution of Fiber Types in Special Populations

Summary Thoughts

Chapter 2. Discovering the Eccentric Training Methods

Eccentric Emphasis Training Method

Supramaximal Eccentric Training Method

Two-Up/One-Down Eccentric Training Method

Summary Thoughts

Chapter 3. Boosting the Metabolism With Eccentric Exercise

Resting Metabolic Rate

Thermic Effect of Food

Activity Energy Expenditure

Positive Energy Balance

Muscle Metabolism in Eccentric Training

Maximizing Metabolism With Eccentric Exercise

Summary Thoughts

Chapter 4. Eliminating Muscle Soreness With the Repeated Bout Approach

Repeated Bout Effect of Eccentric Training

Implementing the Repeated Bout Effect With a Client

Educating Clients About the Repeated Bout Effect

Understanding Muscle Recovery

Summary Thoughts

Chapter 5. Eccentric raining for Strength

Exercise Program Design

Application Tools for Exercises

Training Intensity Suggestions

Summary Thoughts

Training for Strength

Upper- and Lower-Body Workout Routines for Strength Training

Chapter 6. Eccentric Training for Endurance

Exercise Program Design

Application Tools for Exercises

Summary Thoughts

Training for Endurance

Upper- and Lower-Body Workout Routines for Endurance Training

Chapter 7. Eccentric Training for Explosive Power

Exercise Program Design

Application Tools for Exercises

Summary Thoughts

Training for Explosive Power

Upper- and Lower-Body Workout Routines for Power Training

Chapter 8. Eccentric Training for Weight Loss

Exercise Program Design

Application Tools for Exercises

Summary Thoughts

Training for Weight Loss

Upper- and Lower-Body Workout Routines for Weight Loss

Chapter 9. Eccentric Training for Muscle Hypertrophy

Exercise Program Design

Application Tools for Exercises

Summary Thoughts

Training for Muscle Hypertrophy

Upper- and Lower-Body Workout Routines for Muscle Hypertrophy

Chapter 10. Eccentric Exercise and Rehabilitation




Exercise Program Design

Application Tools for Exercises

Summary Thoughts

Training for Rehabilitation

Upper- and Lower-Body Workout Routines for Rehabilitation


Len Kravitz, PhD, an international fitness expert, has been an associate professor of exercise science at the University of New Mexico since 1999 and the coordinator of the department since 2000. A leader in the fitness industry for three decades, he has written more than 250 peer-reviewed articles. Since 1989 he has been a contributing editor to IDEA Health and Fitness Association’s The Health and Fitness Source, the voice of the largest trade organization for fitness professionals. He has also given more than 1,000 presentations at the most prestigious fitness conferences in the world, including ACSM Health and Fitness, IDEA World, and canfitpro in Toronto.

His two dozen awards are highlighted by the 2011 Distinguished Alumni Award from San Jose State University, the 2009 Canadian Fitness Professional Association Specialty Presenter of the Year, the 2006 American Council on Exercise Fitness Educator of the Year, the 2003-04 University of New Mexico Outstanding Teacher of the Year, and the 2003 Lifetime Achievement by the ECA World Fitness Association.

Kravitz earned his doctorate in health, physical education, and recreation, with an emphasis in health promotion and exercise science, from the University of New Mexico in 1994. He is a member of the American College of Sports Medicine and the National Strength and Conditioning Association.

Aaron Bubbico, MS, earned his master’s degree in exercise science from the University of New Mexico. During his undergraduate and graduate studies, his work was published in the IDEA Fitness Journal for a cutting-edge review of eccentric exercise training. Bubbico has written another review on current research in muscle hypertrophy. He is a certified strength and conditioning specialist (CSCS) and a CrossFit level 1 trainer. For a decade Bubbico has been working with clients of various ages and abilities, from novices to professionals. He focuses on helping his clients achieve their highest possible levels of fitness by incorporating a focused approach for strength, stability, conditioning, mobility, and nutrition. He loves spending time with his wife and two sons and competing as a CrossFit athlete and IFPA professional natural bodybuilder.


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