The Expression of Strength, Part 2 – Speed Strength
Speed Strength Training: A New Way To Train?
In the last part of this series I discussed how speed strength training can be used as a new way to train. However, there are still some issues with it that need to be addressed. In particular, there is no real proof that it works better than traditional strength training methods like conventional or bodybuilding-type routines. Therefore, it might not be the best choice for everyone.
However, if you have been following my previous articles on this topic then you already know that I believe that speed strength training is one of the most effective ways to improve your sprinting performance.
So why don’t we take a look at what makes speed strength training so great?
Let’s start from the basics first…
What Is Speed Strength Training All About?
Speed strength training is simply a type of training where you use very high intensity exercises (speed) in conjunction with lower intensity exercises (strength). For example, if you want to increase your vertical jump, you would do pushups while doing jumping jacks. You could also perform these jumps using a barbell instead of a dumbbell.
There are several benefits that come along with this type of training. For one, it helps to improve your explosive strength which is beneficial in any sport. It also increases the size of your fast twitch muscle fibers allowing you to perform more powerful movements.
Doesn’t This Already Exist? Why Would I Need To Try Something New?
In a way yes, and in a way no. Similar methods to speed strength training have existed for a very long time. In fact, people have been using this type of training for centuries. For example, back in the day weightlifters would perform something called “clusters” with their heavy lifting. What they would do is take a barbell and perform half or quarter reps (eccentrics) at the top part of their range or motion. So if the barbell weighed 100 lbs, they would lift it up, then lower it only 2 or 3 inches. Then they would raise it again for only 2 or 3 more inches…you get the picture.
For a 150 lb person this would be very taxing. It turns what should normally be a 1 rep max into 15 or so reps using cluster sets (4 reps). However, these types of training did have their drawbacks mainly because they were so taxing on the body.
Other than clusters, people would also use what are called “partials”. These are exercises where you only lift the weight through part of the range of motion. This can be with either your hands or your whole arm (partial pullups).
Nowadays these methods are used as a way to improve your vertical jump.
Sources & references used in this article:
Theory of gradient elution liquid chromatography with linear solvent strength: Part 2. peak width formation by LM Blumberg – Chromatographia, 2014 – Springer
… spectroscopic investigations on the chromium(VI) equilibria part 2—species present, influence of ionic strength and CrO42−Cr2O72− equilibrium constant by G Michel, R Cahay – Journal of Raman spectroscopy, 1986 – Wiley Online Library
The strength of industrial cokes: Part 2. Tensile strength of foundry cokes by JW Patrick, AE Stacey, HC Wilkinson – Fuel, 1972 – Elsevier
The importance of isometric maximum strength and peak rate-of-force development in sprint cycling by MH Stone, WA Sands, JON Carlock… – … Journal of Strength & …, 2004 – academia.edu