Force/ Velocity Curve
Jul 01, 2022
Edited by: Danielle Abel
Force Velocity Curve Relationship
The force-velocity curve will affect neuromuscular adaptations for athletes. For example, moving really fast compared to moving with a great deal of resistance.
So it's extremely important to understand the needs of your athletes to help you create and customize an effective year-round training program.
Sprinting (low resistance) is at the very bottom of the speed category. Conversely, a powerlifter doing a 1RM movement (high resistance) is on the top in the maximal strength category.
Various types of training are in between these categories.
Maximal Strength:
- >90% 1RM
- High effort
Such as slow grinding reps or a 1RM for bench or squat
Strength-Speed:
- 4-6 RM loading
- Slower
Such as a box squat with 80% 1RM
Power:
- 30-80% 1RM
- Greater force and speed
Such as olympic lifting movements like the power clean or a loaded jump squat
Speed-Strength:
- Dynamic effort
- Explosive strength
Such as 8 sets of 3 reps with 50% load
Speed:
- Max velocity and low resistance
Such as jumping or cutting, throwing, or sprinting
How does this apply to training decisions?
We want to program from general training in the off-season to more sports-specific training as season or competition approaches.
Example: Powerlifter in the off-season
- Hypertrophy work
- Dynamic effort work
- Goal: Drive different adaptations
Example: Powerlifter approaching competition
- Shift programming to emphasize more sport-specific exercises
- Singles, doubles, and triples close to competition weight
- Goal: Prepare for competition weight
Max Effort Training:
Typically you'll keep low volume, so training adaptations promote improved neural drive, motor unit recruitment, and type II muscle fiber hypertrophy.
Speed Training:
Training adaptations include intra- and inter-muscular synchronization, rate coding, and rate of force development. These adaptations are transient unless they are continually trained.
Overall Concept:
- Training at each zone will shift that zone on the graph toward the desired goal (ex: increased strength or increased speed)
- Training adaptations are very specific, so it's important to be strategic & specific with your programming to maximize athlete training outcomes.
Support & Courses Available
Ready for even more support? Our Program Design 101 Course teaches you exactly how to organize an annual training plan and provides sport-specific examples, and even includes done for you programming templates by phase. Click the link here to check it out.
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