Before reading this article I highly encourage you to read about eccentric training and isometric training first.

Every dynamic movement consists of three parts as it relates to the muscles involved in the movement. We have eccentric(lengthening), isometric(static), and concentric(shortening). Training these three parts individually can be incredibly beneficial for sports performance and is often referred to as Triphasic training. Today we'll discuss the second part, isometric training.

The Power of Concentric Training: Why Strength & Conditioning Coaches Should Prioritize It

Concentric training — the phase where muscles shorten under tension — plays a critical role in athletic performance, particularly when it comes to building speed, power, and explosive strength. While eccentric and isometric phases often get their share of the spotlight, concentric-focused training is an essential yet sometimes overlooked piece of the performance puzzle.

In this blog, we’ll break down the value of concentric training, when and how to emphasize it in your programming, and provide practical guidelines for strength and conditioning (S&C) coaches working with athletes across different sports.

What is concentric training?

In simple terms, concentric muscle actions involve the shortening of a muscle as it contracts. Think of the upward phase of a squat or the pressing phase of a bench press — these are classic examples of concentric actions.

From a physiological perspective, concentric contractions generate force to overcome resistance. This makes them essential for any movement that requires propulsion: sprinting, jumping, throwing, and accelerating all depend heavily on the power generated during the concentric phase.

Why concentric training matters for athletes

1. Improves rate of force development (RFD)

Athletes need to produce force quickly, especially in sports that involve rapid changes of direction, sprints, or vertical jumps. Concentric training improves RFD — a key component of explosive performance.

2. Enhances power output

Power = Force x Velocity. Concentric training, particularly when done explosively, helps athletes move loads faster and with more intent, leading to improved sport-specific power.

3. Reduces fatigue accumulation

Compared to eccentric training, concentric-only movements are less fatiguing and create less muscle damage. This makes them great for in-season training, tapering phases, or when trying to preserve freshness.

4. Critical for return-to-play protocols

During rehab, eccentric loading is often limited early on. Concentric training allows athletes to regain strength and movement patterns safely without overloading tissues still healing.

When to emphasize concentric-focused training

While a well-rounded training plan includes all phases of muscle contraction, there are specific scenarios when concentric emphasis makes the most sense:

• In-season maintenance: Low soreness and minimal recovery cost make concentric methods ideal.
• Peaking phases: Sharp, high-intensity concentric lifts (e.g. heavy trap bar jumps, concentric-only squats) can help athletes express maximal power without eccentric fatigue.
• Rehabilitation and return-to-play: Concentric-only exercises allow for strength development without joint stress or high muscle damage.
• Beginner athletes: Concentric exercises are easier to teach and control, making them safer for developing foundational strength and mechanics.

How to implement concentric training in your programs

1. Use concentric-only variations

Concentric-only lifts eliminate the eccentric and isometric phases by starting from a dead stop. Here are examples:

• Dead stop box squats: Begin from a seated position and drive upward explosively.
• Concentric bench press: Start the bar on pins at chest height and press from a dead stop.
• Trap bar jump shrugs from blocks: Load the bar, eliminate the eccentric preload, and jump.
• Sled pushes/pulls: Pure concentric work with zero eccentric component.

These movements teach athletes to produce force without relying on stored elastic energy, improving raw power.

2. Focus on intent and velocity

For concentric training to drive adaptation, intent matters. Cue athletes to “move the bar as fast as possible” or “explode off the ground.” Use velocity-based training tools if available to monitor bar speed and maintain desired training thresholds (e.g., 0.75–1.0 m/s for power development).

3. Program in low-volume blocks

Because concentric-only training tends to be less neurologically and structurally demanding, it can be used more frequently — but that doesn’t mean more is better. Keep volume low to moderate (3–5 sets of 3–6 reps) and prioritize high intent over fatigue.

4. Pair with contrast methods

Concentric training works well with post-activation potentiation (PAP) or contrast pairings. For example:

• Heavy concentric squat → vertical jump
• Concentric bench from pins → med ball chest pass

This combination primes the nervous system and teaches the body to transfer strength into sport-specific explosiveness.

5. Use sled work strategically

Few tools offer pure concentric overload like the sled. Use it for:

• Sprint drills (sled sprints at 60–80% bodyweight)
• Heavy pushes for general strength
• Backward sled drags for knee health and quad development

Bonus: sleds create minimal muscle damage, so athletes can do them often without interfering with recovery.

Practical tips for strength coaches

• Educate athletes on the why: Help them understand that faster, cleaner movements off the ground or out of a cut often start with better concentric strength.
• Test power outputs: Use jump mats, force plates, or sprint timing to measure progress and buy-in.
• Cycle it wisely: Emphasize concentric phases during deloads, peaking blocks, or during rehab. Rotate in more eccentric or tempo work during off-season blocks.
• Prioritize mechanics: Because concentric exercises are often explosive, monitor technique closely to prevent form breakdown at high intensities.
• Use video feedback: Show athletes how speed and intent improve their performance. This builds both motivation and technical proficiency.

Summary: Build explosive athletes with concentric power

Concentric training is a key ingredient for athletic performance. It enhances rate of force development, improves explosive power, and reduces fatigue and injury risk — making it especially valuable for in-season training, peaking phases, and rehab settings.

By intentionally programming concentric-only movements, tracking bar velocity, and emphasizing high-quality intent-driven reps, S&C coaches can help athletes build the kind of strength that truly translates to the field, court, or track.

Whether you’re working with elite sprinters, contact athletes, or golfers trying to increase swing speed, concentric training deserves a seat at the programming table.

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