Speed Strength | How to Develop Speed

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. 🧐 Questions? Drop them in the comments Studying for the CSCS Exam? CSCS Prep Course: https://www.themovementsystem.com/strength-and-conditioning-study-course-sales-page 150 Question CSCS Practice Test: https://www.themovementsystem.com/offers/cF2D5UwS/checkout 👇🏽Click here to Join the Strength and Conditioning Study Group on Facebook! https://www.facebook.com/groups/2415992685342170/ 5 Strength and Conditioning Books: *These are all Amazon Affiliate links. When you use them you support The Movement System. 1. Leadership Game Plan for Success (John Wooden) https://amzn.to/3nEerMj 2. Science and Development of Muscle Hypertrophy https://amzn.to/3r6fmY9 3. Periodization Training for Sports https://amzn.to/3cBmKSP 4. Essentials of Strength Training and Conditioning https://amzn.to/3cAZSmv 5. Conscious Coaching https://amzn.to/3cBjWVF Comment below if you have any questions! 🧠 Learn more at www.themovementsystem.com This is the CSCS Practice Test that I recommend: https://www.themovementsystem.com/offers/cF2D5UwS/checkout Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association. ✅ Let’s Connect: 📱 Instagram: @themovementsystem