Excessive-frequency eccentric resistance coaching decreases passive muscle stiffness

Resistance, or weight coaching, is broadly really useful in sports activities and rehabilitation as an efficient train to extend muscular energy and measurement. This type of train includes making use of resistance to muscle contraction to construct energy. Nonetheless, some practitioners imagine resistance coaching can enhance passive muscle stiffness over time.

Passive muscle stiffness is a key indicator of how muscle tissues behave mechanically when they’re stretched with out lively contraction. Particularly, it refers back to the quantity of pressure required to alter the muscle size by a given quantity throughout passive stretching. Research have proven that top passive stiffness will increase the danger of muscular and skeletal accidents and may decrease athletic efficiency in sports activities corresponding to long-distance operating. Subsequently, a coaching modality that reduces passive muscle stiffness whereas growing muscle energy and measurement is very fascinating in medical and athletic settings.

Few research have investigated the long-term results of resistance coaching on passive muscle stiffness. One research confirmed that the passive muscle stiffness of the semimembranosus (SM), one of many three hamstring muscle tissues within the thigh, can lower for a short while after eccentric-only resistance coaching at lengthy muscle lengths with lengthy contraction length (LL). Eccentric-only resistance coaching focuses solely on the muscle-lengthening phases of workouts, corresponding to deadlifts. Moreover, stretching research have proven that SM stiffness can lower in the long run with static stretching carried out at a excessive weekly frequency.

Constructing upon these findings, a workforce of researchers from Japan, led by Assistant Professor Raki Kawama from the School of Well being and Sports activities Science, Doshisha College, investigated whether or not high-frequency eccentric-only resistance coaching at LL may chronically scale back passive muscle stiffness. “Throughout my time as a coach for a college athletic workforce, I usually encountered the parable that extreme resistance coaching will increase passive muscle stiffness, regardless of restricted clear proof. Impressed by findings from earlier stretching research, I hypothesized that passive muscle stiffness may very well be decreased by resistance coaching utilizing a mix of eccentric contractions, lengthy muscle lengths, and a protracted contraction length,” explains Prof. Kawama whereas sharing the motivation behind their research.

The research included contributions from Katsuki Takahashi, Tatsuya Hojo, and Taku Wakahara from the School of Well being and Sports activities Science at Doshisha College. It was revealed on-line in Medication & Science in Sports activities & Train on July 16, 2024.

Within the research, thirty-six younger males had been assigned to 2 coaching teams, W2 and W3, which carried out resistance coaching at a frequency of two and three weekly classes, respectively, together with a management group that didn’t carry out any train. In each W2 and W3, the contributors carried out eccentric-only stiff-leg deadlifts at a spread of movement from half to full, with every repetition lasting 5 seconds over ten weeks. Earlier than and after the intervention interval, the researchers measured the shear moduli of the hamstring muscle tissues (indicating their stiffness), the maximal voluntary isometric torque of the knee flexion (the utmost pressure the hamstrings can generate whereas making an attempt to bend the knees towards an immovable object), and the volumes of the person hamstring muscle tissues.

Outcomes revealed that within the W3 group, the stiffness of SM considerably decreased, whereas the opposite hamstring muscle tissues didn’t present any change. There have been no important modifications within the stiffness of the hamstrings within the W2 or management teams. Moreover, the isometric torque and quantity of the SM had been considerably elevated in each coaching teams. These outcomes instructed that the passive muscle stiffness of a selected muscle will be chronically decreased via eccentric-only resistance coaching with LL at a excessive weekly frequency and excessive whole coaching quantity. These findings present essential insights into the adaptive plasticity of passive muscle stiffness.

Our findings problem the standard perception that passive muscle stiffness may solely be decreased via stretching. This research has revealed a coaching modality to chronically lower the passive stiffness of a selected muscle whereas concurrently growing muscle energy and measurement. This represents step one in the direction of a paradigm shift from static stretching to resistance coaching for chronically reducing passive muscle stiffness.“

Raki Kawama, Assistant Professor, School of Well being and Sports activities Science, Doshisha College

Sharing the long-term implications of their research, Prof. Raki concludes, “Within the subsequent 5 to 10 years, this new methodology may considerably enhance the effectiveness of coaching and rehabilitation applications, main to raised outcomes for athletes and sufferers.”