One of the best ways to limit soreness from deadlifts and/or cleans pulls is to drop the weight after lifting it. I mean, it is called “Weightlifting” NOT weight lowering. But especially in-season for athletes, this can have a very positive impact on performance and recovery for the next day. Concentric only training ensures there are only concentric muscle contractions (shortening of muscles used during the lifts). Concentric focused in-season training should usually be kept between 50-200% of body weight lifted, reps between 1-5, sets between 2-4, and the emphasis should always be lifting as explosively as possible.
Lowering weight slowly or under time-specific-controlled-tempo causes, eccentric muscle contractions aka lengthening of the muscles, as a result, can cause the most soreness afterward.
Concentric contractions initiate movement for all athletic abilities and skills ie lifting/running/jumping, eccentric contractions slow or stop these movements. Concentric = Gas Pedal, Eccentric = Brakes. Concentric focused training is good for maintaining & gaining strength, power, and speed. Eccentric focused training is best used during the offseason as it is more taxing on the central nervous system, harder to recover from mentally and physically, but is very useful at building more strength, power, and speed capacity over time
Eccentric focused training causes stiffness and soreness for 24-48hrs post-training because of micro-tearing that occurs to the muscle sarcomeres / the functional and contractile unit of our muscle fibers. It is best used during offseason training phases and is very useful at developing athletes’ overall general physical preparedness / increased capacity for explosive work as the season approaches. By understanding these training concepts athletes’ & coaches’ apprehension to lift weights in-season should become obsolete and in-season concentric focused training will become a priority for improved in-season sport performance.