Training Power Across the Force-Velocity Curve

Anthony explains that pushing a light barbell as fast as possible spends most of the movement decelerating, so the back muscles brake instead of the chest producing power. Good power training lets only gravity slow the load: throws, medicine balls, Smith machine or band work, plyometrics, weightlifting derivatives and loaded barbell jumps, which produce the highest power output across loads. Power is force times velocity, and on the load-velocity curve the load sets the speed while the athlete always tries to move as fast as possible. Removing load shifts the same exercise from a heavy deadlift toward jumps and box jumps. Sport skills sit at different points on the curve, from a wrestling pin to throwing a ball, so athletes should train heavy, moderate and light loads across strength, strength-speed, speed-strength and speed. Velocity-based training helps keep work in the right zone on good and bad days. A study of shot put athletes training only with a 4 kg, 7.25 kg or 9 kg shot showed that each group improved most near its own load.