#124 - Antonio Squillante: Supramaximal Eccentric Training

The Breakthrough Secrets Podcast

In the 124th Episode of The Breakthrough Secrets Podcast, Mike, Chris and our special guest, Certified Strength and Conditioning Specialist (NSCA-CSCS), author of Power. The Training of Champions, Antonio Squillante will talk about muscle stiffness, ATG and supramaximal eccentric training

Join us in this insightful and captivating talk!

In this chapter you will discover:

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(2:00) Introducing our special guest Certified Strength and Conditioning Specialist (NSCA-CSCS), author of Power. The Training of Champions, Antonio Squillante @antonio_squillantecscs

(3:00) Listen to Antonio’s previous interview, EP 23 Antonio Squillante: Power. The Training Of Champions And The Mastering Of The Basics

(3:40) Eccentric training

(4:20) Supramaximal eccentric training

(5:00) Supramaximal eccentric training improves MUSCULAR

(5:40) Combining eccentric training with other more dynamic forms of training

(6:00) What is muscle stiffness

(6:50) Supramaximal eccentric training can improve active muscle stiffness and therefore it might improve rate of force development and powerup

(7:10) ATG, shout out to Keegan Smith @theatgmentor and Ben Patrick @kneesovertoesguy

(8:10) You can still have muscle stiffness and be flexible

(9:10) 90% of our muscles are very very weak

(10:00) First move well but then move better, before you move often, shout out to Péter Lakatos [e-mail]

(10:50) Stiffness can be further idealized as active and passive

(11:00) Taking passive stiffness into active stiffness

(12:00) What would happen if we improve our concentric force?

(13:40) Front squat and back squat, the key for supramaximal eccentric training

(14:00) 2 UP 1 DOWN

(14:30) Pistol progression program

(15:10) Isometrics and stretching

(15:40) Control is strength

(16:10) Imbalance, agonist and antagonist muscle

(16:30) Imbalance between concentric and eccentric strength in a particular joint

(16:50) “Lots of injuries happen because athletes are very careful and mindful of developing concentric force but they don’t develop eccentric force, so they can accelerate very well, but they can’t decelerate very well, and when their body needs to decelerate, because muscles are not there to do there job, all that force is going on tendons, ligaments, cartilage and structure that is not meant to stand that load, and that’s how an injury occurs”

(19:20) Do’s and don’ts for youth training

(28:20) Neuroplasticity

(29:50) Where should the main emphasis of your training be?

(30:40) Building general strength and general power

(34:10) Relentless Book by Tim S. Grover https://www.amazon.com/Relentless-Unstoppable-Tim-S-Grover/dp/1476714207

(36:20) What is the most underdeveloped factor in building young athletes?

(42:10) Introduced to kettlebell sport in gym class at 12 years old? Shout out to Denis Vasilev @denisvasilevkbsport

(52:30) Ironman at 40, one of Antonio’s goals

(54:00) Power. The Training of Champions, book by Antonio Squillante @antonio_squillantecscs https://www.amazon.com/POWER-TRAINING-CHAMPIONS-biomechanics-physiology/dp/B08T48813N

(54:30) Strength training for sports. From theory to practice, book by Antonio Squillante

(55:20) Where to reach out to Antonio Squillante @antonio_squillantecscs https://www.instagram.com/antonio_squillantecscs/

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