explosive index
your speed or strength bias
POWER IS A COMBINATION OF STRENGTH & SPEED
When we consider the biomechanics of power, we know that it is a combination of both the force applied and the velocity of application.
So, as we want to improve power, we know we can manipulate the ability to apply force or the ability to apply it quickly at a high velocity.
This often leads to the athlete’s dilemma; do I focus on improving my strength or my speed of movement.
Which will help improve my overall power output the most?
Your Power Bias and Training
How an athlete produces power in sports depends on how they use both strength and speed in movements.
Power = STRENGTH x SPEED
To improve power an athlete can either increase the force capacity (strength), the velocity of contraction (speed). or both.
Based on genetics and training history, many athletes have a “POWER BIAS”. They may use a balance of speed and strength, or rely on one more than the other.
This affects what type of training will benefit them most, how much load they can withstand before over doing it in the weight room, and how to transfer to sports performance the best.
STRENGTH BIAS
Inefficient force
This athlete has the ability to generate high levels of force when they have time, but cant generate that force when time is limited. Thats sports. Athletes have to apply forces quickly.
So increasing strength more doesn’t help as much. They aren’t evening using what they have now.
But training to generate force faster does! It lets them use more of their strength when being explosive. This is why they need to focus on rate of force development and velocity.
SPEED BIAS
Efficient but limited
These athletes are often not as strong, but when its fast sports movements they can apply their strength quickly.
In essence they are very efficient in that they can use most of their strength even when time is limited. Just training to add more velocity to the contraction won’t do much. They areay have that.
This type of athlete needs increase their force capacity so they have more strength to apply.