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The terms speed-strength and strength-speed are often used interchangeably. However, they refer to two different training factors. Learn the difference in this blog…
Speed-strength refers to moving at very high speed with the maximum load possible.
Examples of sports involving speed-strength are Olympic lifting, shot put and hammer throw. Training for speed-strength includes slow stretch-shortening plyometric drills such as countermovement jumps, single-leg high hurdle jumps and light-loaded jump squats.
The typical speed target to develop speed-strength should be from 1 to 1.3 m/s. This can be achieved by training at lower percentages of 1 Rep Maximum (RM) therefore resulting in an increase of movement velocity. There is a speed constraint whilst conducting these very fast movements and trying to lift as heavy as you can. 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, therefore the emphasis is placed on the velocity of the movement.
When thinking in terms of the Force-Velocity Curve, speed-strength uses a load of 30-60% of 1RM therefore is fairly low on the force scale but high on the velocity scale.
Strength-speed refers to moving relatively heavy loads as fast as you can.
An example of strength-speed is the functionality of the front row in rugby when pushing in a scrum.
The typical speed target to develop this trait should be from 0.75 to 1.0 m/s. There is a strength constraint on a heavy load and there is a speed goal trying to move the resistance at high speed. Strength-speed exercises are not deemed to deliver peak power output and they lean more towards strength than speed. The timeframe required to produce exercises for strength-speed is shorter than maximal strength but longer than peak power. Example exercises include Olympic lifts at 80-90% of 1RM.
When thinking in terms of the Force-Velocity Curve, strength-speed uses a load of 80-90% of 1RM therefore is high on the force scale and low on the velocity scale.
To train speed-strength and strength-speed effectively there is a minimum strength requirement. To build this minimum strength requirement absolute strength needs to be developed as part of a foundation essential to performing to the fullest potential.
It is imperative that competitive athletes develop both strength-speed and speed-strength because together they are considered the essential elements of power. Since power is a key determinant in the performance of many sports, optimising an athlete’s power production is of great importance.
If you only train maximal strength, you will become strong but not fast. If you only train maximal speed, you will become fast but not strong. Train BOTH and you will become powerful!
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