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From control to drive.
Last week, we talked about the eccentric phase; how slowing down the descent builds you up…
But strength is more than one phase. That’s where the concentric phase comes in. This is where we explode, lift, sprint, strike, and apply the power we’ve trained for.
Buckle up, and let’s explore this phase!
"The way up and the way down are one and the same."
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THE BREAKDOWN
What Is The Concentric:
The concentric part of a movement is when your muscles shorten under tension.
This is the “push,” “press,” or “pull” that powers your movement.
Examples:
Standing up from a squat
Pressing a barbell overhead
Pulling yourself up in a chin-up
Throwing a punch or jumping off the ground
It's the action phase. The release of stored force, where explosiveness lives.
Why This Phase Matters:
Explosive Strength & Output
Training the concentric improves how quickly and forcefully you can generate movement. Essential for athletes.
Functional Carryover
The ability to drive weight, launch forward, or strike with speed directly impacts your performance.
Improved Neuromuscular Efficiency
Fast, forceful concentric reps reinforce stronger mind-muscle connections. Your central nervous system (CNS) becomes sharper and more responsive.
Athleticism at Full Speed
From sprinters to fighters, the concentric phase is where reactivity and expression of power happens. Even in this phase you must be itentional.
Concentric Training in Action:
Dynamic Training
Use explosive concentric intent, even with submaximal loads.
E.g., Speed squats, bench press with acceleration.
Contrast Training
Pair a heavy lift with a powerful concentric movement.
Try: Back Squat + Broad Jump. | Bench + Med Ball Chest Pass/Slam.
Compensatory Acceleration Training (CAT)
Lift with max effort speed through the concentric, regardless of the load.
Even at 70%, move it like it’s 100%.
Sled Pushes and Hill Sprints
Minimal eccentric load = all concentric drive. Great for athletes and recovery phases.
Drill Of The Week:
Med Ball Scoop Toss (Horizontal Power)
Load hips, explode forward, release into wall or open field*
3 sets of 5-8 reps
Trains the rotational and horizontal concentric power
In a Weight Lifting Setting
The lifting portion of any exercise, move the load as quickly as possible (explosive) with control.
Keep your mind on the movement, exertion, and the squeeze (shortening) of the muscle.
Trains the fast twitch (type 2) muscle fibers
So. Are You Ready to Train Smarter, Get Stronger, and Perform Better?
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COACH’S INSIGHT
It’s important to train in various ways. Including not finding yourself stuck in the only slow movement/contraction. You have multiple fiber types. If you want to benefit from them, you have to train them all correctly.
This is about how fast and effectively you can apply force. That happens in the concentric.
Train to express strength & power, not just build it.
See You Next Week in the Third Part of this Series!
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I appreciate you taking the time to read my newsletter!
Thank you,
Stephen Holmes Founder, Linking Performance & The Weekly Standard
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