Effect of Moderate Eccentric Training on Lower Body Power, Blood Lactate and Muscle Hypertrophy among National Level Track and Field Athletes

After selecting the subjects,

• Day 1: They will be screened for their Lower Body Power, Blood Lactate Level, Thigh and Calf Girth Measurements.

• Day 2: Before beginning the Protocol, Maximal Heart Rate will be Measured. (220 – Age)

Familiarization Phase (Week 1-2)

• Warm-Up: 5–10 minutes of dynamic stretches and light plyometrics (e.g., high knees, butt kicks, low-intensity hops).

• Main Exercises: Perform the five eccentric exercises, emphasizing slow eccentric phases (3–4 seconds) for control.

• Cool-Down: 5 minutes of static stretching (e.g., hamstrings, quads, calves).

• Exercise Regimen will be started for Moderate Eccentric Training Group and Conventional Training Group.

• Warm Up will be carried for 10 mins – 15 Mins, which includes Dynamic Stretches of Lower Body.

• Followed by Exercises for respective Group.

• Cool Down Will be carried out for 10 mins – 15 Mins, which includes Static Stretching of Whole Body.

• Blood lactate level will be measured in 0th Week, 3rd Week and 6th Week.

Experimental Group (Moderate Eccentric Exercises) (Week 3-6)

• Lateral Jump Between Barriers, Alternating Jump, Bilateral Countermovement Jump, Drop Jump, Combined Jump. (3 Sessions Per Week For 6 Weeks)

Control Group (Moderate Concentric Exercises) (Week 3-6)

• Power Clean, Split Squat Jump, Box Jump, Band-Assisted Vertical Jump, Lateral Bound. (3 Sessions Per Week For 6 Weeks)