Eccentric Boosts Speed in Jump Squat and Bench Press Throws

Researchers tested two ways to measure how fast people move weight. Eighteen guys did jump squats and bench press throws. They used four loads: 20, 40, 60, and 80 percent of their max lift. Each protocol was done on a separate day.

Both methods were pretty reliable. The eccentric‑concentric version scored ICC between 0.70 and 0.87 and CV 4.2 to 11.2 percent. The concentric‑only version got ICC 0.61 to 0.86 and CV 4.8 to 10.4 percent.

When they added a fast eccentric phase, speed went up. In the jump squat, mean propulsive velocity rose 8.9 to 10.9 percent at every load. In the bench press throw it rose 6.1 to 23.3 percent, except at the lightest load. The L0 value climbed 5 percent for the bench press, and V0 jumped 9 percent for the jump squat and 3.4 percent for the bench press.

Estimated one‑rep max also increased. Squat went from 117.8 to 124.1 kilograms, bench press from 83.9 to 89.2 kilograms. Faster eccentric actions boost speed without hurting reliability. Using a maximal eccentric speed gives a clearer picture of an athlete’s top neuromuscular output and adds to the usual concentric test.