When most people think of strength training, they picture heavy lifts, time under tension, and pushing the body to the edge. But there’s a powerful, often overlooked method that builds strength, enhances conditioning, and supports recovery—all while being kind to your nervous system.

I’m talking about concentric-only training, and more specifically, with sled work.

This training style played a critical role in my recovery from a nerve injury. At a time when traditional lifting wasn’t just ineffective—it risked setting me back—I found new momentum and muscular activation through non-traditional means: concentric-only sled drags, presses, and pulls.

Rehab Starts with Rebuilding the Connection

When injury strikes, the first step is to stop, reassess, and give your body the space it needs to heal. That may mean a full training pause to reduce inflammation, stabilize the area, and allow your nervous system to settle.

But once you’re cleared to move again, the priority becomes reconnecting—waking those muscles back up, re-establishing neural pathways, and rebuilding clean, efficient movement patterns.

This is where concentric-only sled work shines.

Using pain as your guide, the sled allows you to reintroduce movement without aggravating the injury site. With no eccentric loading, there’s minimal tissue damage or joint strain. Instead, you drive blood flow, restore motor unit recruitment, and reconnect the brain to the body—safely and effectively.

And it’s not just for rehab. Sled work is an incredible prehab tool too. Regular concentric-only training reinforces solid movement mechanics, builds tissue resilience, and can help prevent future injuries before they happen.

What is Concentric-Only Training?

Every lift includes these phases:

• Eccentric – the lengthening or lowering phase
• Isometric – the pause or transition phase
• Amortization – the brief transition phase between eccentric and concentric; this is where elastic energy is stored and reactive strength is expressed (think of the “bounce” in a jump or Olympic lift)
• Concentric – the shortening or lifting phase

Concentric-only training eliminates the eccentric portion entirely. You apply force to move a load, but there’s no controlled lowering or deceleration. Think sled drags, prowler pushes, or pin presses with a reset between reps.

This approach reduces the muscular damage and nervous system fatigue typically associated with eccentric loading, which allows you to:

• Maintain high-quality output
  
• Recover faster between sessions
  
• Train more frequently or during periods of reduced capacity

Limitations to Consider

While concentric-only training has many benefits, it doesn’t engage the stretch-shortening cycle (SSC)—a key component of explosive movements like jumping, sprinting, and reactive change of direction.

Since concentric-only work skips both the eccentric and amortization phases, it does not directly improve the neuromuscular coordination required for minimizing ground contact time or enhancing elastic energy transfer.

That said, concentric-only work complements plyometric and SSC-based training extremely well and can be layered into a broader athletic development program.

Benefits of Concentric-Only Training

Even with its limitations, concentric-only training offers significant advantages, especially in specific contexts:

• Reduced soreness and faster recovery – Minimal tissue damage means you can bounce back quickly.
  
• Improved muscle activation – Ideal for re-engaging muscles post-injury or during neurological recovery.
  
• Low CNS demand – A perfect tool during deload weeks or high-stress life periods.
  
• Safe for adaptive athletes, tactical professionals, and aging populations
  
• Highly versatile – Great for strength, conditioning, rehab, or GPP blocks.

Why Sled Work is the Ultimate Concentric Tool

Sleds are uniquely suited for this training style:

• No eccentric load – Once you stop pushing or pulling, the load stops too.
  
• Safe for joints and compromised tissues
  
• Customizable – Load it heavy for strength or keep it light for speed and conditioning.
  
• Highly adaptable – Works for athletes, tactical populations, adaptive athletes, or anyone returning from injury.

In my own case, traditional lifts weren’t getting the job done. My upper body muscles weren’t firing correctly due to a nerve issue, and any eccentric loading was too risky. But sled presses and rows gave me a way to target those muscles without the eccentric strain—just pure drive.

I paired this with euphoric breathwork, red light therapy, and consistent mobility, and over time, I started to see those dormant muscles come back online.

Why It’s Perfect for Post-Injury or Deload Phases

Whether you’re recovering from an injury or simply trying to keep your nervous system in check, concentric-only sled training is a game-changer. It allows you to:

• Maintain output without frying your CNS
  
• Re-pattern movement with minimal risk
  
• Stimulate blood flow and recovery on active rest days
  
• Build volume safely during GPP or transition phases

Sample Concentric-Only Sled Session (Upper Body Focus)

Main Circuit:

• 1A. Sled Chest Press – 5 x 8 reps (moderate weight, focus on pec/tricep activation)
  
• 1B. Sled Row – 5 x 12 reps (reset grip and posture each round)
  
• 2A. Sled Triceps Extensions – 4 x 12
  
• 2B. Sled Face Pull with Reverse Drag – 4 x 20 yds (combine upper back pull with posterior chain drag)

Final Takeaway: Train Smart, Recover Smarter

You don’t always need heavy loads and slow eccentrics to build real strength. Sometimes, the smarter path forward—especially after injury—is to strip things down and focus on fundamentals.

Sled-based concentric-only training wasn’t just a placeholder in my recovery. It was a foundation for restoring movement, rebuilding strength, and resetting my nervous system.

If you’re recovering, deloading, or simply looking to train hard without breaking yourself down, it’s time to get behind the sled.

Train Hard. Recover Harder.

If concentric-only work sounds like the missing link in your training, you’re not alone. It’s a powerful tool, and one of many we weave into our programs to help you stay strong, resilient, and ready for anything. Whether you’re coming back from injury, managing stress, or just training with intention, our programs are built to support performance and recovery. Find the right Power Athlete Training Program for you.

RELATED CONTENT

Blog: Stretch Shortening Cycle (SSC)

Blog: John’s 6 Rules for Strength & Muscle

Pod: Ep 460 – The Grift of Injury w/ Dr Matt Zanis