Westside Barbell, renowned for its innovative training methods, introduces the Concentric Method – a unique approach to developing explosive power in various lifts.
The Essence of the Method
Imagine lifting the bar starting from a relaxed position. This method utilizes chains or power rack pins to suspend the bar at a certain height, allowing you to climb under and lift it concentrically (raising the weight).
Two Key Variations
- Light and Medium Loads (50-80%): This variation focuses on developing rapid rate of force development. Starting from a relaxed state, you train your muscles to quickly generate force to overcome the weight.
- Heavy Loads (90% and above): This variation prioritizes maximal force production. The massive external resistance creates a slower movement, but your muscles are challenged to exert maximum force throughout the lift.
Benefits of the Concentric Method
- Enhances Rate of Force Development: The light and medium load variation trains your muscles to respond quickly and explosively to resist the weight.
- Boosts Maximal Force Production: The heavy load variation challenges your muscles to generate maximum force to overcome the significant resistance.
- Complements Traditional Training: This method can be used alongside traditional lifting exercises to enhance overall strength and power.
Implementation Tips
- Start with lighter weights and gradually progress as you get comfortable with the technique.
- Maintain proper form throughout the lift to prevent injury.
- Warm up thoroughly before attempting this method, especially with heavier weights.
- Consider seeking guidance from a qualified coach for proper execution.
Unlocking Your Potential
The Concentric Method offers a unique way to train for explosive power. By incorporating it strategically into your routine and prioritizing safety, you can potentially elevate your performance to new heights.
Share your experiences and questions about the Concentric Method in the comments below!
Check out our previous post about Unveiling the Ballistic Method for Bench Press.