Tip A Classic Technique for Strength and Power Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip A Classic Technique for Strength and Power Get radically strong in the squat jerk bench press and overhead press Try this by Jason Brown December 25, 2017June 30, 2022 Tags Powerlifting & Strength, Tips, Training Get Stronger with Concentric Training Concentric training is basically when you start an exercise from the bottom instead of the top. For example, you begin your squat from a dead-stop bottom position instead of starting by lowering the bar from the standing position. This is typically done in a power rack off pins. (Remember, "concentric" just means the lifting portion of the movement. "Eccentric" usually means the lowering portion or negative.) Concentric Exercises and Variations Options Vary height. Use a specialty bar. Use accommodating resistance in the form of bands or chains or both. Can be done with the front squat, back squat, Zercher squat, or overhead squat. Options Start from bottom of your dip. Vary specialty bar i.e. Football Bar or regular bar. Use accommodating resistance in the form of bands. Use the push jerk, power jerk, or split jerk. Options Vary height. Vary specialty bar. Use accommodating resistance in the form of band or chains or both. Options Vary height. Vary specialty bar. Use accommodating resistance. Variance: Using concentric movements is simply another tool in your toolbox that can be done a variety of ways. Supramaximal: Working partial range of motion movements provides the neurological advantage of allowing us to use loads that are above our current 1-rep max. This allows us to build confidence with weights that we aren't accustomed to handling. Lockout Strength: We can specifically target our sticking points and vary joint angles that may be less favorable based on our individual anthropometrics. Rate of Force Development: Improving RFD is important and by starting from a disadvantage (bottom/dead-stop) we're forced to utilize higher-threshold motor-units quickly. Developing Tension: Max effort work requires the ability to create tension. This aspect of training is often forgotten. But with concentric movements we're forced to develop tension prior to initiating our movement because we're essentially starting from a disadvantage. We're also unable to use the stretch reflex. Concentric movements are another option to ensure we're staying away from accommodating and overtraining. They can really crack plateaus with your strength and power development. If you're using these for max effort work, make sure you take note of exactly your height setting and retest in 12 weeks, comparing apples to apples. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Body-Build to Keep Strength Gains Coming Hypertrophy training should always be a part of your plan, even if your primary goal is strength. Here's why. Powerlifting & Strength, Tips, Training Paul Carter November 14 Training Tip 3 Strength Training Mistakes to Avoid There are some people who need advanced drills and programming. You may not be one of them. Here's how to keep it simple and get strong. Powerlifting & Strength, Tips, Training TJ Kuster December 28 Training 9 Band Exercises for Abs Abs aren't built in the kitchen. They're built with resistance training. Here's how to do it anywhere with simple band exercises. Training Gareth Sapstead August 11 Training Tip How to Make Every Lift Better To build a strong body, you need a solid foundation. Here's how to get it. Training Michael Shaughnessy March 12