In the world of athletic development, the terms speed-strength and strength-speed are used a lot. While they may sound similar, the difference between them is crucial for optimising any training programme. Each of these is also aimed at developing very specific adaptations that contribute to different aspects of sports performance. In this article, we break down what each term means and how to train for both effectively.
Understanding Rate of Force Development
Before getting to strength-speed and speed-strength, it is important to understand the key underlying concept or Rate of Force Development (RFD). RFD refers to the speed at which one's muscles can generate force. Imagine trying to jump as high as possible. A high RFD will allow an athlete's muscles to fire rapidly and produce a large force in a short amount of time, propelling them off the ground with greater explosiveness. This translates to better performance in activities that require quick bursts of power, such as sprinting, jumping, and throwing via high-speed muscle contractions.
RFD, however, is more than just firing fast. It's also about how much force one's muscles can produce in a very short window of time. Think of having two hammers - one, a lightweight hammer, and the other, a sledgehammer. The lightweight hammer can be swung very quickly, but it won't deliver the same forceful blow as the sledgehammer. In the same way, muscles with high RFD can contract very quickly, but they also need to be able to generate a significant amount of force to be truly powerful.
Strength-Speed: Building Power with Weight
Strength-speed is all about moving a relatively heavy weight as fast as possible. Think of a football player exploding off the line of scrimmage. It's a combination of raw strength and the ability to recruit muscles quickly to generate explosive power. Exercises for strength-speed typically involve moving weights in the 75-90% of an athlete's one-rep max (1RM) range. Examples include Olympic lifts like the snatch and clean & jerk performed at submaximal weights, or plyometric exercises with added weight vests.
By lifting heavier weights at high velocities, the nervous system can be challenged to recruit muscle fibers faster and improve their ability to generate force quickly. This translates to the ability to move heavier weights with greater explosiveness.
Speed-Strength: Prioritising Speed with Lighter Loads
Speed-strength shifts the focus on moving a lighter weight with maximum speed. This trains the nervous system to fire muscles faster, leading to quicker movements. Imagine a sprinter churning their legs down the track. Speed-strength exercises typically use weights in the 30-60% of 1RM range. Examples include box jumps without weights, medicine ball throws, and resisted sprints using bands.
As speed-strength training emphasises moving lighter weights at maximum speed, this trains the nervous system to fire muscle fibers even faster, leading to faster contractions and quicker movements. Here, the focus is on improving efficiency of movement and honing your nervous system's ability to tap into your existing muscular strength.
How do Strength-Speed and Speed-Strength Impact RFD
Several factors influence the amount of force a muscle can produce during high-speed contractions:
Muscle fiber type: Fast-twitch muscle fibers have a higher potential for RFD than slow-twitch muscle fibers. This is because they have a larger diameter, contain more contractile proteins (myosin and actin), and can generate force more rapidly. Strength-speed training can be particularly beneficial for athletes who want to improve their RFD because it can help to increase the size and functionality of fast-twitch muscle fibers.
Muscle cross-sectional area: The greater the cross-sectional area of a muscle, the more force it can potentially generate. This is because it represents the total number of muscle fibers that can be recruited to contract. Strength training is an essential component of developing RFD because it helps to increase muscle mass. As muscles grow stronger, they are able to generate more force during high-speed contractions.
Neuromuscular efficiency: Neuromuscular efficiency refers to how well the nervous system can communicate with muscles. Strength-speed training improves neuromuscular efficiency by enhancing the communication between the brain and muscles. This allows one's muscles to be recruited more quickly and forcefully during high-speed movements, leading to improved RFD.
Training Strategies: Where They Fit
An ideal training programme will incorporate both speed-strength and strength-speed exercises in a periodised manner. Periodisation refers to strategically planning your training throughout the year or training season, with specific phases that target different qualities. This ensures that athletes overload their bodies in a controlled way, gradually improving their strength, power, speed, and RFD without plateaus or injuries. While there are multiple periodisation models used in practice, a typical periodisation model from the perspective of desired adaptations might look something like this:
Phase 1: Hypertrophy (Building Muscle) - This phase typically comes first and lays the foundation for future strength gains. The focus is on progressive overload, gradually increasing the weight, sets, or reps over time to stimulate muscle growth. Exercises here can include compound lifts like squats, deadlifts, bench presses, and rows performed in the 8-12 rep range.
Phase 2: Strength (Building Maximal Force) - Once a solid muscle base has been built, the focus can be shifted to building maximal strength. This phase involves heavier weights (in the 1-6 rep range) and fewer reps per set. Exercises like squats, deadlifts, and overhead presses with heavier weights are staples here.
Phase 3: Power (Strength-Speed) - With a maximal level of strength achieved, this strength can be translated into explosive power via strength-speed exercises. Strength-speed exercises use moderate weights (75-90% of 1RM) that are moved with maximum velocity. Plyometric exercises like box jumps, depth jumps, and medicine ball throws are excellent choices in this phase.
Phase 4: Speed-Strength (Speed with Lighter Loads) - Finally, the focus can be on pure speed with lighter weights (30-60% of 1RM). The goal here is to move these weights as fast as possible with perfect form. Exercises like jump rope drills, resisted sprints, and unloaded plyometrics fit well here.
Phase | Focus | Rep Range | Example Exercises |
Hypertrophy | Building Muscle | 8-12 reps | Squats, Deadlifts, Bench Press, Rows |
Strength | Building Maximal Force | 1-6 reps | Squats, Deadlifts, Overhead Press (heavy weights) |
Power (Strength-Speed) | Building Explosive Power | - | Plyometric exercises (box jumps, depth jumps), Olympic lifts (moderate weights) |
Speed-Strength (Speed with Lighter Loads) | Optimising Speed | - | Jump rope drills, Resisted sprints, Unloaded plyometrics |
Summary and Recap
Both strength-speed and speed-strength are athletic qualities that need a focused approach to development. A well-periodised training programme will be built on all the qualities that are needed in an athlete for a specific event, and all the adaptations that are needed to build those qualities. Developing a well-rounded athlete requires addressing all aspects of physical fitness, including strength, power, speed, and agility. A holistic programme that incorporates periodised strength-speed and speed-strength training will lay the groundwork for success in any chosen sport, all while improving RFD and making one a more explosive athlete.
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