Speed of Movement in Training

Zatsiorsky talks in his book "Science and Practice of Strength Training" about the three basic methods of strength improvement: max effort, rep effort, and dynamic effort (1). One of the most neglected in most training regimes is the dynamic effort. The principle behind dynamic effort is to train the CNS to increase rate of force development. This is typically done by using a sub maximal load and moving it at a maximal rate. For the squat, for instance, perhaps a 75% load is placed on the bar and three reps are performed at an explosive pace. Probably one of the most effective uses of the dynamic effort is the method utilized by Louie Simmons of Westside Barbell. The actual load on the bar is in the 45%-60% range (typically) and jump stretch bands or chains are added as accommodating resistance to make up the rest of the load. The advantages of accommodating resistance are that at the bottom of the lift, the load is light enough to move rapidly, but as the lift reaches completion, load increases. This allows a you to challenge yourself even through the strongest portion of the lift and prevents deceleration of the bar. For instance, if you have a max squat of 400 and you only have 135 on the bar, you will be forced to slow down at the top of the lift to avoid throwing the bar. This is prevented when the load continually increases. The other advantage of the use of bands particularly is over speed eccentrics. When the eccentric portion of the lift is faster, the concentric portion increases as well because of stretch reflex. In a test done on powerlifter Matt Smith, this was particularly evident. At the time, he was using 550 lbs. for his dynamic effort work. The concentric and eccentric portions of his lift were taking him approximately .9 seconds each. Bands were added, making the bottom of the lift 550 lbs. and the top 750 lbs. (200 lb. increase!). The bands helped pull Matt into the hole, making the eccentric portion of the lift .5 seconds in length. At the same time, his concentric time improved to .5 as well, and with 200 more lbs. at the top! As a point of interest, Matt's squat went from 930 to 1141 after implementing band work (2).

Any good strength trainer knows the value of power for athletics, but at times I don't believe it is applied in the most logical sense. It's nearly impossible to find a high school or college sport (aside from cross country) that doesn't require high power output at some point. Slow, controlled movements are rare. This leads me to believe that tempo work (slow eccentrics, paused exercises, etc.) has very little place in athletics (there's always an exception, so I won't say never). More "work" (power output) can be done with faster movement; the key is to balance load and speed of movement. If the load is too heavy, it cannot be moved fast enough, if it is too light, it has little resistive value. Now, as I said there are always exceptions. Max effort work cannot be fast in relation to a lighter load, but it is a necessary training modality. Rep effort work is where speed of movement is most often overlooked. We'll use the RDL as an example. If an athlete can RDL 200 lbs. for 8 reps at a speed of roughly .5 seconds per concentric effort, moving the bar 12" (these are just example numbers, I didn't actually measure), their power output is 3200 (P=Fd/t) whereas an athlete who does 300 lbs. in 1 second moving it the same distance and repetitions hits only 2400 (3). Since the point of rep effort is not maximal strength, the weight does not have to be maximal, but the power output should be as high as possible. This first of all keeps an athlete moving like an athlete-fast and powerful; it secondly is better for eliciting hypertrophy. Paddon-Jones et. al (2001) found that fast eccentric training led to a decrease in type 1 (slow twitch, endurance) muscle fibers (from 53.8% to 39.1%) and an increase in type 2b (fast twitch, power) muscle fibers (from 5.8% to 12.9%). The slow eccentric group in this study did not experience significant changes in muscle fiber types or torque (4). I found this interesting, since I'd always heard the opposite. But it makes sense. The fast twitch fibers are much more stressed in this situation, being that literal and virtual force are both high, and the load has to be reversed very quickly, as in dynamic effort, forcing those fast twitch fibers to be implemented as quickly as possible.

In my humble opinion, speed/power is king in development of strength, sporting prowess, and even hypertrophy and muscular development for cosmetic purposes. It also raises some questions about HIT and superslow training :)

1. Science and Practice of Strength Training
Zatsiorsky/Kraemer

2.Explosive Leg Training
Louie Simmons

3.Max Load Training in the Real World
Scott Abel

4.Kinetic Energy Accumulation Training
Christian Thibaudeau

Pyrros Dimas=Powerful