A Tudor Bompa Strategy To Help Personal Trainers Retain New Clients

To lift a weight, muscular force must exceed the downward force of the load. The opposite occurs when lowering a weight—motor units deactivate until the downward force surpasses the muscular force resisting it. With fewer motor units engaged, greater tension is placed on the remaining muscle fibers, leading to hypertrophy but often resulting in soreness.

One way to minimize eccentric loading—and thereby reduce soreness—is through elastic assistance (e.g., reverse bands for squats, bench presses, or chin-ups), sled work, medicine balls, partner assistance, or even dropping the bar when using bumper plates. A progressive approach to introducing eccentric loading can help beginners avoid excessive soreness:

  • Week 1 – 100% concentric, 0% eccentric
  • Week 2 – 100% concentric, 50% eccentric
  • Week 3 – 100% concentric, 100% eccentric (normal ratio)

For instance, in the seated cable pulldown, a beginner would:

  • Week 1: Pull the bar to their chest (concentric), while a partner returns it to the start position (eccentric).
  • Week 2: Perform both concentric and eccentric phases for the first set, but receive partner assistance on the eccentric phase for the second set.
  • Week 3 and beyond: Perform both phases independently for all reps and sets.

Dr. Tudor Bompa, widely regarded as the father of periodization, recommends this strategy to help personal trainers retain new clients—since easing them into eccentric loading helps deter soreness and improve adherence.

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