Benefits of Concentric Training and the Concept2® StrengthErg™

Every day, our muscles perform thousands of shortening and lengthening movements—whether walking down stairs, picking something up, or getting out of bed. These actions involve two key phases of muscle movement: concentric (muscle shortening) and eccentric (muscle lengthening). 

What makes the Concept2 StrengthErg stand out is its unique focus on concentric specific movements. While a well-rounded fitness routine includes both concentric and eccentric exercises, incorporating more concentric training offers several unique benefits. Let’s explore the differences between concentric and eccentric movements, the advantages of concentric training, and how the StrengthErg can help enhance your fitness. 

Understanding Concentric and Eccentric Movements 

To grasp the value of concentric training, let’s break down the two phases of muscle action: 

• In a squat, the concentric phase is the lifting motion as you stand up, with your muscles shortening to perform the action. The eccentric phase is the lowering motion, where your muscles lengthen to control your descent. 
• Similarly, for a push-up, pushing yourself up from the ground is concentric, while lowering yourself is eccentric. 

The Concept2 StrengthErg focuses entirely on the concentric phase, offering a controlled and efficient way to strengthen muscles without the added strain of eccentric loading. 

Advantages of Concentric Specific Training 

1. Reduced Muscle Soreness and Faster Recovery 

Compared to eccentric training, concentric exercises result in less muscle damage, which translates to: 

• Lower levels of soreness after workouts, due to reduced stress on muscle fibers. 
• Quicker recovery, allowing you to train more frequently or enjoy other activities with less discomfort. 

This makes concentric training an excellent choice for athletes who need to maintain strength during their competitive season without sacrificing performance to delayed-onset muscle soreness (DOMS). According to Scott Caulfield, previous Head Strength and Conditioning Coach for the National Strength and Conditioning Association, “The eccentric phase creates the most fatigue and soreness; thus, the ability to recover quicker means that the same movements and muscles can be trained more frequently. Applying this to certain sports that have a primarily concentric nature it could be a great cross-training tool to keep athletes mentally and physically refreshed and gives us another tool that is advantageous for strength and power goals.” By avoiding the fatigue and damage associated with eccentric movements, athletes can continue building strength and reducing injury risks throughout their season. 

2. Improved Athletic Performance 

Concentric training is particularly effective for developing the qualities essential to athletic success, including: 

• Speed 
• Power 
• Explosiveness 

These qualities rely on rapid muscle shortening, which concentric specific exercises target directly. Scott Caulfield states, “When muscles contract more forcefully during the concentric phase, this can lead to greater explosive power. This method can be especially beneficial for sprinting or in sports requiring quick bursts of explosive power.” Studies comparing concentric and eccentric training have shown that concentric protocols are particularly effective for increasing functional performance in activities like sprinting, jumping, and quick directional changes. 

Whether you’re an athlete aiming to improve your performance on the field or someone looking to add explosiveness to your training, the Concept2 StrengthErg is an excellent tool to meet these goals. 

3. Effective Muscle Growth and Strength Gains 

While eccentric training allows for higher loads and potentially greater muscle mass, concentric training is still highly effective in stimulating both muscle growth and strength improvements: 

• When performed at high intensities, concentric specific exercises can produce significant strength gains. 
• Research comparing the two types of training at equivalent loads shows no significant difference in muscle growth, highlighting the efficacy of concentric training. 

The StrengthErg provides a safe and effective way to push your limits without the risks associated with traditional free-weight exercises, like getting trapped under a barbell. 

4. Enhanced Functional Performance for All Populations 

Concentric training also offers unique benefits for: 

• Older adults, by improving strength and mobility without the higher injury risks of eccentric exercises. 
• Rehabilitation settings, where controlled muscle shortening can help recover function safely and effectively. 

As Scott Caulfield states, “For longevity in strength training or starting at a later age, I see it as an excellent tool to teach movement patterns (squat, push, pull) without creating a significant amount of soreness or requiring much experience, thus allowing the ability to safely and effectively train more frequently and with good mechanics.” This type of training can often be done with minimal equipment and in a home setting, making it an accessible option for individuals with diverse needs and fitness levels. The StrengthErg’s design ensures safety and ease of use, whether you’re an athlete, recovering from an injury, or simply aiming to maintain your health. 

Why Choose the Concept2 StrengthErg? 

The Concept2 StrengthErg provides a seamless way to incorporate concentric specific training into your routine. Its unique design allows you to: 

• Train hard without risking overexertion or injury. 
• Focus on efficient, targeted strength development with measurable progress via the PM5 Performance Monitor and ErgData. 
• Adjust resistance and intensity to suit your fitness level and goals. 

While a balanced fitness routine should include concentric and eccentric exercises, the distinct advantages of concentric specific training—such as reduced muscle soreness, improved athletic performance, and enhanced functional strength—make it a valuable addition to your workout plan. 

The Concept2 StrengthErg is the perfect tool for anyone looking to boost performance, minimize injury risk, and maintain a high level of fitness safely and effectively. Whether you’re an elite athlete, recovering from an injury, or seeking functional strength as you age, the StrengthErg can help you reach your goals. 

References 

1. Schoenfeld, B.J., et al. (2017). Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research. 
2. Pritchard, H.J., Fink, P.W., & Stannard, S.R. (2015). The Effects of Concentric/Eccentric Training Versus Concentric-Only Training on Peak Power and Functional Muscle Performance. Journal of Australian Strength and Conditioning. 
3. Moore, D.R., et al. (2012). Similar increases in muscle size and strength in young men after training with maximal shortening or lengthening contractions. European Journal of Applied Physiology. 
4. Čretnik, K., et al. (2022). The Effect of Eccentric vs. Traditional Resistance Exercise on Muscle Strength, Body Composition, and Functional Performance in Older Adults: A Systematic Review With Meta-Analysis. Frontiers in Sports and Active Living.