Today, we're excited to delve into an advanced training technique that can elevate your strength game – "2 Up 1 Down," also known as supramaximal eccentrics.
What is 2 Up 1 Down?
This technique involves a strategic combination of concentric and eccentric movements. You initiate the exercise with a dual-limb concentric phase (using 2 arms or 2 legs) and follow it up with a single-limb or reduced-limb eccentric phase. Essentially, you go heavier on the way down than you normally would.
Benefits of 2 Up 1 Down:
- Eccentric Overload: By emphasizing the eccentric phase, you target the muscle lengthening, promoting greater strength gains. This is particularly beneficial for athletes dealing with the high volume of eccentric loads in sports.
- Increased Intensity: Performing the concentric phase with both limbs allows you to handle a heavier load, challenging your muscles in new ways and fostering strength development.
Application in Sports and Beyond:
If you're involved in sports or simply seeking to enhance your overall strength, incorporating 2 Up 1 Down into your routine can be a game-changer. The ability to handle increased eccentric loads can contribute to better performance, injury resilience, and overall athletic prowess.
Try it Out:
- Half kneeling landmine press 2 up 1 down