Angus Ross, an elite strength coach specializing in eccentric training, dives into the crucial role of eccentric methods in enhancing athletic performance. He explains how this training promotes muscle fiber adaptations, crucial for speed and power. Angus highlights innovative tools like flywheel systems for controlled eccentric loading and the importance of individualized training approaches. He cautions against over-reliance on techniques for younger athletes, advocating for a balanced method that incorporates foundational strength to optimize athletic development.
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question_answer ANECDOTE
From Athlete to Coach
Angus Ross pursued diverse interests in speed and power sports, from track and field to bobsleigh.
This led to a PhD in exercise physiology, focusing on sprint training.
question_answer ANECDOTE
Balancing Act
Angus Ross pursued a PhD, worked at Queensland Academy of Sport, and trained for the Olympics simultaneously.
He admits to doing too many things at once and not excelling in any particular area.
insights INSIGHT
Eccentric Training's Power
Eccentric training uniquely combines high velocity and high force, maximizing power development.
This makes it a potent stimulus for muscle adaptation, particularly for power and speed.
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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.
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