What is Speed-Strength?
The “gym rules” are largely established by bodybuilders and powerlifters, however athletes need a very different type of training to optimize speed, change of direction, power, etc.
🏋🏼♀️ Max Strength (ex: 1RM) is one important quality.
Max Strength sits at the top of the force velocity curve and, building max strength with 1RM-4RM loads at ~0.5m/s bar speed is a great base of high force production….. but it’s a proxy metric.
Meaning max strength or max force isn’t the end goal for athletes.
💪🏼 Athletes need to express strength at high speed.
Speed-strength training is typically:
1️⃣ ~25-50% 1RM load
2️⃣ 1.0-1.5 m/s bar speed (~3X as fast as a 1-2RM)
3️⃣ Relatively low volume
This type of training is typically too fast to reach maximal force production, but it’s highly effective for improving:
📈 Rate Coding
💨 Rate of Force Development
💪🏼 Intramuscular Synchronization
🏃🏽♂️ Impulse
In practice, this may look like:
6 X 4 Box Squats 40% 1RM
8 X 2 Trap Bar Deadlift Jumps 50% 1RM
6 X 20 yards Weight Vest Power Skip
10 X 1 Overhead MB Throw
Bottom Line: Improving 1RM is great, but if you’re an athlete also find time to train speed-strength to express your strength at higher speed.
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