Train fast or train heavy? The Load Power Spectrum
Training the force velocity curve is key when it comes to developing rounded athletisicm. Training heavy builds strength, training light builds speed. Somewhere in the middle is a combination of both (strength/speed or Speed Strength).
In my 3 Day Accelerated Development Programme I go into detail on these areas including means and methods of building these physical qualities.
Here’s a slide taken from one of my presentations explaining the Load Power Spectrum which was to my knowledge originally modelled in this way by S&C coach Dan Baker.
But how do you prioritise which of the areas to emphasise and when? That’s the important question.
For me it depends on a number of factors.
Beginners need to work on movement quality first, basic strength second. So stress the importance of this with these athletes.
Intermediates need to continue building high levels of strength once movement quality is obtained and basic strength development begins.
Advanced trainees need more specific requirements in line with their physiology and their sport demands.
We also need to think about how many things we can stress at any one time. I wrote a post on this some time ago touching on planning and periodisation and this one on focus in training programmes. I also mention it in my post on performance planning.
Anyway back to this post!
Here’s a summary of the considerations for training specific load power qualities that puts things into perspective a little bit.
It certainly provides food for thought as it’s not a clear cut cookie cutter type approach. Think about the athlete first and their developmental requirements. Then consider the sport.
Train the athlete not the sport.
Keep getting better over time.
Remember it is not a race to get weight on the bar.
If you train slow you will be slow.
Yours in development,