Here’s a thought, all of your results are probably 30% less than they should be, if not more. Why I can say that is you are probably only going to your concentric limit with training intensity. That concentric training intensity is on average 30% less than what your eccentric limit is.

We are governed by what your concentric ability is in most strength and conditioning programs. Concentric is the weakest of the three contraction types (eccentric, isometric, concentric). Before someone starts training, they are going to be naturally stronger eccentrically. That difference in strength is potentially upwards of 50% of the capacity of concentric strength at that time. It is when we start resistance training, specifically with compound movements (squat, hinge, push, pull) we close that gap down to 30%, potentially down to 15%. 

How do you determine if you are limited in potential? The easiest way to determine this is to find your Strength Deficit (SD) number. Take your countermovement jump (CMJ) and divide it by your non-countermovement jump (NMCJ). CMJ represents your eccentric ability from the eccentric contraction before the amortization phase to the concentric contraction. NCMJ represents your concentric ability to take away the eccentric contraction as well as the amortization phase before the concentric contraction. 

We traditionally see your SD > 1, more specifically a range of 1.01-1.3. The smaller the number the more concentric developed you are: 1.0-1.1. The larger the number the more eccentric developed you are: 1.2-1.3. What you will find is with a lack of focus on the eccentric training aspect of training you will organically shrink that number to less than 1.1. Specificity states that you will be better at what you repeatedly do, and if you are consistently going to concentric peaks you are going to grossly underdevelop eccentric strength. You have to program specific eccentric training to keep that number up above 1.2 and reach your true potential. 

To take a step further we are more than likely spending most of our time submaximal in regards to concentric ability. What people find is that when they utilize supramaximal concentric loads with a more eccentric focus, they discover just how ineffective submaximal concentric loads are. We are probably not approaching maximal adaptive responses with constant utilization of concentric strength as the rate-limiting step. We can train past maximal concentric limits and still not be close to failure eccentrically or isometrically. This means unless we go to the concentric max, we are not coming close to maximal adaptive stress. 

Testing for this is the foundation. You cannot change what you do not know is wrong. The other aspect is you will need to reframe your thoughts on exercise selection. We choose the exercises we do because they are most conducive to concentric orientation. A squatting or hinging variation is predicated on the risk and potential when reaching a concentric limitation. We have to think outside the concentric box if we are going to attempt to focus more on eccentric strength. Different setups such as squatting inside the rack down to pins to focus on eccentric lowering, is one aspect. Different tools such as weight release hooks or oscillating bars to increase eccentric load or momentum, are another aspect—different variable arrangements such as fewer reps but more eccentric time under tension. Eccentric emphasis will be a paradigm shift in thoughts behind programming for most. 

Chances are we all need to focus on more eccentric development. But don’t take my word for it, test it yourself and see what you need.