Part 5: Three Weeks of Eccentric Training Combined With Overspeed Exercises Enhances Power and Running Speed Performance Gains in Trained Athletes

Three Weeks of Eccentric Training
Combined With Overspeed Training
Enhances Power and Running Speed Performance Gains in Trained Athletes

Introduction

Welcome to the latest instalment of my blog. Building on the momentum of my popular LinkedIn post, which garnered insightful engagement, I am sharing Part 5 of this running series: Three Weeks of Eccentric Training Combined With Overspeed Exercises Enhances Power and Running Speed Performance Gains in Trained Athletes.

This post explores the study by Cook, Beaven, and Kilduff, which investigates how combining eccentric training with overspeed exercises can improve power and running speed for athletes. The research highlights the importance of targeting both force (strength) and velocity (speed) components for performance gains—an approach I actively incorporate into my training methodologies for athletes and teams.

Whether you're a coach, athlete, or sports scientist, this blog offers valuable insights into progressive training strategies. From foundational pre-season blocks to advanced adaptations, I break down the study’s findings and share practical applications that have proven effective in real-world environments.

Part four is in my featured section on LinkedIn, coming soon to my blog. You can find the study link below.

Cook CJ, Beaven CM, Kilduff LP — see study link below, click the button for the PDF download.

Introduction: Study Summary

Upper and lower body exercises were each performed twice per week. The four blocks included the following:

1. Traditional Training (Block 1)

• Concentric and eccentric training combined
• Exercises: squats, mid‑thigh pulls, Romanian deadlifts, bench press, weighted pull‑ups, dumbbell rows
• 4 sets of 5 repetitions at ~80% 1RM
• Included unloaded CMJ and 40m sprints

2. Eccentric Training (Block 2)

• Focused on eccentric phase only
• Same exercises as Block 1
• Initial load set at 120% 1RM
• Included 7× unloaded CMJ and 5× 40m sprints on lower‑body days

3. Traditional Training with Overspeed (Block 3)

• Same resistance exercises as Block 1
• Replaced regular jumps with 7× band‑assisted vertical jumps (20% body‑weight assistance)
• Replaced sprints with 5× downhill sprints on a 2° slope

4. Eccentric Training with Overspeed (Block 4)

• Combined eccentric‑only resistance training from Block 2
• Included 7× band‑assisted jumps and 5× downhill sprints from Block 3
• Eccentric training alone did not improve top speed
• Targets force production rather than velocity
• Induces adaptations related to muscular force (strength), not speed
• No beneficial training response in maximal running speed
• Speed improvements require both force (strength) and velocity (speed)
• Combining eccentric + overspeed improves strength and speed performance
• I use combined strength, speed, and power methods for athletes and teams

5. Pre‑season — Establishing a Base (General Preparation Phase)

While the program lays a foundation, it is progressive—intensity (weight, reps, speed, distance) increases over blocks alongside skill development. If you are with athletes and teams over time, you are always building on previous work.

A separate training packet was provided for pitch‑based sessions to accompany gym‑based programmes, progressing and advancing over time. Much can change over two seasons.

Planning Overview

Attached is an example of planning and periodisation I used for recruitment for Fulham U18s Men’s. Separate annual planner links were attached as buttons on the document.

Overall Programme Focus Phase:
First Block of Preseason – Week 1

Goal: Establishing a foundational base of work capacity (fitness) and strength whilst keeping in speed and power elements. Speed should never leave a programme; the proportion and intensity simply change throughout the season.

Key Elements

• Complex training
• Supersets
• Overspeed

Source

Cook, Christian; Beaven, Christopher; Kilduff, Liam. (2012). Three Weeks of Eccentric Training Combined With Overspeed Exercises Enhances Power and Running Speed Performance Gains in Trained Athletes. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 27. https://doi.org/10.1519/JSC.0b013e3182679278