Understanding The Force-Velocity Curve
Ever wondered why some athletes seem to effortlessly combine power, speed, and strength? The secret lies in the relationship between force and velocity, a concept illustrated by the force-velocity curve. This curve is more than a theory - it's the guide to developing a well rounded training program.
The force-velocity curve is a sports science and strength training concept that illustrates the relationship between force production and movement velocity. It describes how the force a muscle can generate is influenced by the speed of contraction. The curve shows an inverse relationship, meaning that as force increases, velocity decreases, and vice versa.
Here are the main points of the force-velocity curve and the types of training that align with each:
Maximal Strength (Low Velocity, High Force):
This is the left end of the curve, where movements are slow, and force production is at its maximum.
Lifts with heavy loads and low repetitions fall into this category. Examples include maximal lifts such as deadlifts, squats, and bench presses.
Explosive Strength or Power (Moderate Velocity, Moderate Force):
This point lies in the middle of the curve, emphasizing a balance between force and velocity.
Exercises in this range involve moderate loads lifted with moderate speed. Power cleans, snatches, weighted jumps, and medicine ball throws are exercises that fall into this bucket.
Velocity or Speed Strength (High Velocity, Low Force):
This is the right end of the curve, where movements are fast, and force production is reduced.
Training for speed and agility falls into this category. Sprinting, jumping, and throwing exercises focus on rapid, forceful movements with lower resistance.
How can you apply the force-velocity curve to your training?
Training across the force-velocity curve is crucial for athletes and any individual looking to develop a well-rounded set of physical qualities. Periodization, or varying training emphasis over time, can be used to address different points on the curve throughout a training cycle. This ensures well rounded development, from maximal strength to explosive power and speed.
If you have any questions or want guidance, feel free to reach out.
Stay athletic for life.
-Jack