Uploaded June 2026 | Updated September 2026, 2 weeks ago
Concentric Squats – The King of Squat Training for Rate of Force Development
Concentric-only squats (starting from pins or a dead stop) eliminate the stretch reflex and force the athlete to generate force instantly. Without stored elastic energy helping the lift, every rep becomes a lesson in explosive force production.
Soviet sport scientist Yuri Verkhoshansky emphasized exercises that improved explosive strength through high rates of force production and dynamic correspondence to sport. By removing momentum and rebound, concentric squats teach athletes to recruit high-threshold motor units rapidly and accelerate from a static position—exactly what happens in sprinting, jumping, blocking, and changing direction.
Research on rapid force development consistently shows that explosive training methods improve the nervous system’s ability to produce force quickly, with increased motor unit firing rates being a primary driver of improved Rate of Force Development (RFD).
Why I use them:
✅ Eliminate the stretch reflex
✅ Build starting strength and explosive power
✅ Increase RFD and motor unit recruitment
✅ Reduce eccentric fatigue compared to traditional squats
✅ Carry over to sprinting, jumping, and sport performance
If you can’t create force from a dead stop, you’re relying on momentum—not strength.
Train explosive. Train concentric. Build force faster.
👉 WENNINGStrength.com
Concentric Squats – The King of Squat Training for Rate of Force Development
Concentric-only squats (starting from pins or a dead stop) eliminate the stretch reflex and force the athlete to generate force instantly. Without stored elastic energy helping the lift, every rep becomes a lesson in explosive force production.
Soviet sport scientist Yuri Verkhoshansky emphasized exercises that improved explosive strength through high rates of force production and dynamic correspondence to sport. By removing momentum and rebound, concentric squats teach athletes to recruit high-threshold motor units rapidly and accelerate from a static position—exactly what happens in sprinting, jumping, blocking, and changing direction.
Research on rapid force development consistently shows that explosive training methods improve the nervous system’s ability to produce force quickly, with increased motor unit firing rates being a primary driver of improved Rate of Force Development (RFD).
Why I use them:
✅ Eliminate the stretch reflex
✅ Build starting strength and explosive power
✅ Increase RFD and motor unit recruitment
✅ Reduce eccentric fatigue compared to traditional squats
✅ Carry over to sprinting, jumping, and sport performance
If you can’t create force from a dead stop, you’re relying on momentum—not strength.
Train explosive. Train concentric. Build force faster.
👉 WENNINGStrength.com
