What is Concentric Strength?
Concentric strength is the ability to produce force while a muscle shortens. It’s responsible for overcoming resistance, initiating movement, and generating explosive power in athletic performance.
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What Concentric Strength Actually Is?
Imagine trying to jump as high as possible or lifting a heavy barbell off the ground. The moment your muscles contract to propel you upward or move the weight is concentric strength in action.
Think about a sprinter’s first explosive step, a boxer’s knockout punch, or a powerlifter locking out a deadlift. These movements rely heavily on concentric force to generate speed, power, and acceleration.
Developing concentric strength enhances an athlete’s ability to move forcefully, dominate physically, and sustain high-intensity efforts over time.
Mechanics of Concentric Strength
Muscles Involved: All major muscle groups, particularly those responsible for explosive movements (quads, hamstrings, glutes, chest, shoulders, and arms).
Type of Training: Explosive lifts, speed-strength work, plyometrics, and isokinetic training.
Where It’s Most Used: Acceleration, jumping, striking, sprinting, and lifting.
Components of Movement: Force production, muscle activation, neuromuscular efficiency.
How You Can Improve Concentric Strength for Your Type of Sport
Team Sports (Importance: 9/10)
Trap bar jumps & Olympic lifts: Build explosive power for sprints and vertical jumps.
Accelerative sled sprints: Improve first-step quickness.
Med ball throws: Enhance upper-body power for passing and shooting.
Endurance Sports (Importance: 6/10)
Hill sprints: Strengthen lower body for sustained power output.
Explosive cycling intervals: Improve leg drive and sprinting ability.
Plyometric bounding drills: Increase force production per stride.
Strength & Power Sports (Importance: 10/10)
Speed squats & deadlifts: Enhance the rate of force development.
Concentric-only bench press & overhead press: Improve lockout strength.
Weighted explosive pull-ups: Build upper-body pulling power.
Skill & Precision Sports (Importance: 7/10)
Explosive rotational med ball throws: Develop core power for golf and tennis.
Fast concentric wrist curls: Improve grip and control for racket and precision sports.
Single-leg bounding drills: Build power for directional changes in gymnastics and archery.
Combat Sports (Importance: 9/10)
Explosive push-ups & plyometric pull-ups: Enhance striking power.
Medicine ball rotational throws: Develop knockout power.
Heavy bag work with maximal intent: Increase fight-ending strength.
Extreme & Action Sports (Importance: 8/10)
Explosive box jumps & depth jumps: Improve aerial takeoff power.
Concentric-focused pull-ups & dips: Build upper-body strength for climbing.
Fast barbell squats & step-ups: Increase lower-body power for extreme landings and tricks.
Need tips to improve concentric strength precisely for your sport? Stay tuned - more coming soon.