Electromechanical Delay: Why it’s important to understand it in training

I’ve often said that if you ever stop learning, you’re through. That is particularly true in the strength & conditioning world.
No matter how many years I train myself or others, it is imperative to seek out the very best coaching and resources available; to keep being mentored, and to keep doing my research.
I have been blessed to have had incredible coaches and instructors to work with and learn from ever since I started training in the martial arts several decades ago, then later in strength & conditioning.
Recently, something fell into place concerning training that really added significant piece to the puzzle. That was learning more about electromechanical delay (EMD).
Now, before you tune out, let’s look at why it’s important.
In the Aug. 2010 issue of the Strength & Conditioning Journal, Anthony Turner, MSc, CSCS and Ian Jeffreys, MSc, CSCS*D, NSCA-CPT*D wrote an excellent article that contained a clear explanation of EMD on page 92.
Here they describe it as, “…the interval between the time of onset of muscle activity and the time of onset of mechanical output.” They go on to say,
“…its negative effects can be reduced by enabling the muscle to build up to a maximum active state before the start of the propulsive phase through either an isometric contraction (e.g., preloading) or a counter-movement.”
Sometimes you’ll see a newer person doing a deadlift, and they look like their arms are relaxed as they get ready to lift. This will probably not go well for him.
On heavy barbell lifts you may already be doing an isometric contraction, but knowing why it works will probably help you improve over the course of time.
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Small things practiced consistently and well can bring notable improvement.
Refining your lifting technique constantly is something more experienced lifters understand the value of.
If you make the isometric contraction a point of focus before each lift, you probably maximize the benefit it can bring and see your lifts edge past stubborn plateaus.
Now concerning counter-movements, look at what Louie Simmons has proven about overspeed eccentric movements, for instance, with squats. His work with bands & barbells is extensive.
I highly recommend that you buy a copy of “The Westside Barbell Book of Methods” by Louie Simmons if you don’t already have a copy; and you will see it explained in great detail.
Getting back to counter-movements, a more common exercise that exhibits this is the kettlebell swing. The counter-movement is “built-in” when the KB is lowered.
Tabata squats is another example of the counter-movement (eccentric portion of the movement) is shortening the EMD, as are pushups.
Applications of counter-movements are common if you look for them.
Isometric contractions might take a little closer observation to find them.
Counter-movements or isometric contractions can be utilized to reduce the electromechanical delay in your training. Depending on the type of lift or exercise, apply the appropriate method and you should improve in it
Frank DiMeo