Strength In Numbers #111
I have this kid….and he has the strongest arm I have ever seen.
Traditional training methods have long been the cornerstone, but emerging techniques are revolutionizing how we approach building a robust throwing arm. Among these is a combination of isometric and eccentric training called ECON training, blended eccentrics with co-contraction strength elements.
Done right, you will see huge gains, done wrong, and throwing arm strength will plummet slowly like a leaf falling to the ground.
Co-Contraction Training
Co-contraction training refers to isometric elements and rhythmic stabilization. For the most part, the joint is static, not moving. However, while in rhythmic coordination, heavy enough implements being able to cause vibration slows down the contractile velocity and adds to 360-degree joint stabilization. Think of it as holding a plank position or pausing at the peak of a bicep curl, but in some cases, for the right athlete, you add small amounts of vibration.
Co-contraction training recruits a high number of motor units, activating more muscle fibers than traditional concentric movements alone and extends the time under tension.
This heightened muscle activation improves muscle strength, endurance, and stability.
The controlled nature of isometric exercises also places less stress on joints, reducing the risk of injuries commonly associated with fast and jerky motions.
However, you can really fry someone’s nervous system if your plan is poorly thought out.
Harnessing the Eccentric Advantage
Harnessing the Eccentric Advantage
Eccentric training, on the other hand, emphasizes the lowering phase of an exercise. This phase, where muscles lengthen under tension, has proven to be a treasure trove of benefits that are brain related, but also in throwing arm speed due to increasing fascicle length. Eccentric movements allow muscles to handle heavier loads during the lowering phase, triggering muscle hypertrophy and overall strength gain.
When combined with co-contraction training, eccentric movements create a potent synergy. The controlled contraction of isometric exercises complements the eccentric phase, creating a comprehensive muscular challenge and establishing an early rate of torque development by removing muscle slack (those who have taken both the Certified Specialist Course and Certified Pitching Biomechanist Course will understand the concept of early RTD in elevating throwing velocity).
Since eccentric training encourages growth through muscle damage, understanding where to start and how to progress is essential. Doing more than what the throwing arm can handle will further muscular damage and progress delayed onset muscle soreness to alter the delivery and lead to injury.
Since the Spring, I have been getting numerous emails asking me when the ArmCare Elite Meetings will start.
I thought about it…do we wait for a grand opening, a big splash?
I have some interesting things to talk about now since I am coaching athletes, and I need to share them with those who have invested the time, finances, and energy in separating themselves from the pack.
We are still working out the schedule, but we are going to unlock secrets, and I am starting with how this kid did the work from having a partial SLAP and unable to perform the scaption test at all to now producing almost at the 300 lbs of force through his throwing arm.
I am not putting what I am showing the ArmCare Elite out on social media because, if done incorrectly, it could add to increased injury rates.
This is a need-to-know basis. If you are dually certified to attend this private ArmCare Elite meeting, you must email me at Ryan@ArmCare.com as soon as possible so we can confirm your credentials.
I will send you an invite link to the first-ever ArmCare Elite Meeting this September.
ArmCare Elite Members – Being an Industry Leader in Throwing Arm Health and Performance is What We Do.
