Train high velocity strength using sub-maximal loads with maximal intent

explosive power

Train high velocity strength using sub-maximal loads with maximal intent

High velocity Strength refers to movements that are done with sub maximal loads with maximal intent. Many coaches have been noted using accommodating resistance (by, for instance bands and chains) when performing such movements.

This is due to the fact that high velocity, non-ballistic movements will have a shorter acceleration phase due to the nature of movement (you have to slow down). The accommodating resistance will allow for acceleration to occur over a greater range of motion.

However, high velocity strength is not limited to ground based movements. High velocity strength can be developed in an assortment of ways (jumps, throws, Olympic lifts, etc…). The adaptations from high velocity strength training may have to do more with neural and local muscular changes and less to do with structural, cross sectional changes.

Similar to heavy strength training, high velocity strength training can increase neural outputs and firing rates. However, high velocity strength training is thought to be more “specific” to the desired movement pattern. Theoretically, such adaptations at higher velocities would encourage a better transfer to the sporting movement.

1. Parej
a-Blanco F. Effect of movement velocity during resistance training on neuromuscular performance. Int J Sports Med. 2014 Oct;35(11):916-24.

2. Cormie P et al. Developing maximal neuromuscular power. Sports Medicine 41(2). February 2011.

3. Newton, R. U., Kraemer, W. J. (1994). Developing explossive muscle power: implications for a mixed methods training strategy. Strength and Conditioning, October(May 2016), 20–31.


Part 2 of The 5 Pillars of Explosive Power series by @strong_by_science.

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