If you have spent some time working with a strength & Conditioning coach or fitness specialist. You may have heard of the terms Strength-Speed and Speed-Strength. These terms can be confusing as they do sound the same, however they both bring a different stimulus to the party and its worth having a quick read to help you understand the terms going forward.
Strength – Speed
The first term, Strength-Speed refers to moving relatively heavy loads as fast as you can, the typical speed targets to develop this should be from 0,7 to 1,0 m/s. An example of Strength-Speed would be the functionality of the front row in rugby when pushing in a scrum. There is a Strength constraint on a heavy load and there is a speed goal trying to move the resistance at very high speeds.
In very simple terms, strength speed is a type of contraction in which load, or weight is moved very quickly.
To express strength-speed effectively, repetition of pure force generation in the form of absolute strength is necessary. Developing motor control to express force effectively through a lower speed of movement, allows for the full expression of strength-speed.
Therefore, strength speed training is only applicable to those who can produce power. To produce power, a person must be able to produce force ie. moving a mass with acceleration.
A prerequisite tool which you can use to assess strength speed implementation is absolute strength. The below tests can determine whether an athlete is “able” to produce strength-speed:
Back squat @ body weight for 3 reps at a 3-0-1-1 tempo (3 seconds down, no pause in the bottom, fast up, 1 second rest at the top for all reps)
Deadlift @ 1.25 times body weight for 3 reps at 3-0-1-1 tempo
SPEED-STRENGTH
In Speed-Strength the priorities are switched. The term refers to moving at very high speed with the maximum load possible. You can develop speed-strength by training at lower percentages of 1RM and moving it at 1 to 1.3 m/s. A typical display of Speed-Strength is Olympic Weightlifting and throwing movements like shot put or hammer throwing. You will, however, need to consider a valid speed constraint whilst training speed-strength. An example of this would be during a snatch as it is very difficult to make it under the barbell if it moves slower than 1m/s.
From reading this short article, you now know the difference between Strength-Speed where the goal is to move maximal loads as fast possible. Compared to Speed-Strength where the goal is to move at very high speed with the maximum load possible (+ 1m/s).
However, you now may ask yourself “how do I track my bar speed in the gym?” Well, that’s simple due to the technology that is on offer to athletes nowadays. There are 3 main types of bar velocity trackers on the market.
These are:
- Wire Attachment
- Bar embedded
- Wearable
If you have a quick search online you will be able to look at various options to track your lifting speed and determine whether you are hitting the required speeds for the desired movements.
Jordan Kerman BSc (Hons), MSc (Hons) BBCO Performance Director
A men's biker leather jacket is the ultimate symbol of rugged style and confidence. Designed with durable leather, bold zippers, and a sleek, tailored fit, it exudes a timeless appeal that never goes out of fashion. Whether paired with jeans for a casual look or layered over a hoodie for an edgy vibe, this jacket adds instant attitude and versatility to any wardrobe.
Celebrate love in style with our Valentine Day Collection, featuring trendy dresses, cozy sweaters, chic tops, and stylish accessories perfect for any occasion. Whether you're dressing up for a romantic date, a fun outing with friends, or a cozy night in, our collection has something for everyone. Complete your look with the elegant Oskar Jacket, a must-have layering piece that adds both warmth and sophistication. Shop now and make this Valentine’s Day extra special with the perfect outfit!
Joe Burrow, the Cincinnati Bengals’ star quarterback, is known not only for his skills on the field but also for his bold and unique fashion sense. At joe burrow super bowl outfit, Burrow made waves with an outfit that instantly became a viral sensation. His pre-game entrance showcased his signature confidence, and his attire perfectly embodied his fearless personality. From head to toe, his look combined elegance, swagger, and personal flair, making it one of the most talked-about outfits of the event.
Join the best Python training in Pune to master programming skills from industry experts. Gain hands-on experience with real-world projects, covering core concepts, advanced techniques, and popular frameworks. Ideal for beginners and professionals, the course offers flexible schedules, practical learning, and certification to kickstart your career in software development or data science.
Get Python certification in Pune with WebAsha Technologies to validate and showcase your programming proficiency. Our certification programs are designed to equip you with practical skills and industry-recognized credentials.