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Learn the Science of Speed!

We all know the common speed formula: Force x Velocity = Power. But do you know the value of understanding the Strength Speed Continuum?

The Strength Speed Continuum is a series of exercises that label muscle moments and contractions based on where they fall on a Force Velocity Curve. The force-velocity curve is simply a relationship between force and velocity and the curve demonstrates a inverse relationship between force and velocity – meaning an increase in one causes a decrease in the other. These muscle contractions are labeled as either: absolute strength, strength speed, speed strength and absolute speed. You progress the strength continuum from the left to the right, starting with slow and intense contractions and moving to faster and less intense contractions. Developing the strength continuum in this way allows for maximal expression across the continuum over time.

  • Max Strength (90-100% 1RM): maximum force, slow movement

  • Strength-Speed (80-90% 1RM): high loads, moved slightly quicker to accelerate power

  • Peak Power (30-80% 1RM): as you can see, this is the largest category. Moderate to medium-high weights moved as quickly as possible

  • Speed-Strength (30-60% 1RM): the opposite of strength-speed. Less weight, geared toward developing velocity under load rather than outright power

  • Max Speed (<30% 1RM): low or no loads, obviously as fast as possible, best for training speed (duh)

At Focus, we want to train with intent we want to be explosive we want speed!

Hypertrophy training Indeed increase mass strength and power however let’s focus on moving the force-velocity curve thus resulting in the athlete being able to move larger loads at higher velocities and therefore becoming more explosive by overcoming heavy external forces and increasing velocity by working with less load. This Shift in the force-velocity curve represents an improved rate of force development (RFD). The RFD simply reflects how fast an athlete can develop force. An athlete with greater RFD capabilities will be more explosive as they can develop larger forces in a shorter period of time. youth athletes need strength they need balance. Spending copious amount of time in one dimension of training won’t round out your athlete. A common trap for an experienced trainer or a client is to fall into specialising to the point of stagnation.

The body is an amazing and resilient machine, it learns to adapt and it becomes resistant to change.

Constantly overloading one pillar of the strength continuum or focussing on only sports specific strength attributes, is a sure fire way to limit client potential, and in turn promote injury.


Unilateral workouts increase your strength power and speed! This particular exercise, Single leg bunnies or pogo jumps, strengthens your bodies ability to push off the ground more dynamically and increases your sprinting elasticity.

Single Leg Bunnies or Pogo Jumps

  • Hold up the off leg at a 90degree angle

  • And hop rapidly with minimum ground contact (Get up as fast and as you can)

  • 3 sets of 15 seconds (3x15)

Doing these exercises can aid in increasing endurance, strength, and muscle memory in the hip flexor. The 90 degree angle required for this knee height is optimal for elite running performance.





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