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1. Isometric Strength and Absolute Strength: The highest and slowest of all force outputs. Training this quality allows the athlete to create tension, stability, and minimize force leaks. It also improves the athlete’s ability to contract their muscles in a coordinated manner leading to higher power outputs. Isometric strength examples include displaying max force against an immovable object or holding static positions against gravity such as a front plank.
2. Accelerative Strength: The ability to apply high levels of force once a movement begins against a resistance. (i.e., Offensive/ Defensive lineman applying force upon collision)
We cultivate this strength by teaching the athlete to move a particular percentage of weight that correlates to .5 meters per second using accelerometers to measure bar speed.
3. Strength-Speed/Speed-Strength: This is simply displaying strength quickly. Many folks think these two strengths are interchangeable but are not. Understanding the two and how to train these special strengths is crucial. Using accommodating resistance (resistance bands) and Velocity Based Training (VBT) which is standard procedure here is the way these attributes must be trained. Moving different percentages of an athletes One Rep Max at certain speed (.8-1.0m/s) is how this is done and directly contributes to increased vertical jumps and speed.
4. Starting Strength: The ability to rapidly accelerate from a dead stop. Think about Usain Bolt coming out of the blocks to start a race or a basketball player executing a tip-off.
Seated jumping methods and Box Squats (static overcome by dynamic method) are great ways to train starting strength. These techniques teach our athletes to create a
sudden spike in force production immediately before movement.
5. Reactive Strength: The ability to display maximal force at the highest velocities or minimal time. Think of a defensive back having to quickly change directions as a receiver make a move to separate from the DB. We utilize plyometric training to enhance this quality and create explosive athletes.
Starting strength is the ability to rapidly accelerate from a dead stop. Think about a basketball player that needs to jump for a rebound or a tip off. We train this quality through the use of the static overcome by dynamic method. Seated jumping methods and box squats are a great tool to teach our athletes to create a sudden spike in force production immediately before the onset of movement. Reactive strength improves the athlete’s ability to apply force at the highest velocities. We utilize plyometric training to enhance this quality and create explosive athletes. As you can see we utilize a variety of modalities to ensure that our athletes develop a broad spectrum of strength qualities that actually translate to the field. This alone will make our athletes much faster and more explosive. Our resistance training methods combined with our speed training help athletes dominate the competition.
It is very important that these strengths be trained in the order listed. One of the biggest mistakes we see in our industry is to build reactive strength without absolute strength. Science tells us that it simply does not work. Hours of speed and agility class is not the way to get faster. As you can see, we utilize a variety of modalities to develop ALL the above special strengths that translate to all sports. Our resistance training methods combined with our speed training maximizes results and helps our athletes dominate the competition. Follow the science, follow the order, see results.