Browsing through our blog content or reading different articles on Velocity Based Training you may have encountered the terms strength-speed and speed-strength.
Even if the two terms may sound similar they refer to two different things. The first term, Strength-Speed refers to moving relatively heavy loads as fast as you can, The typical speed targets to develop this trait with Beast sensor should be from 0,8 to 1,0 m/s. A typical display of Strength-Speed is a football linemen blocking at the line of scrimmage. There is a Strength constraint on a heavy load and there is a Speed goal trying to move the resistance as very high speeds.
In Speed-Strength the priorities are switched. The term refers to moving at very high speed with the maximum load possible. You can develop this trait by training at lower percentages of 1RM and moving at 1 to 1.3 m/s. A typical display of Speed-Strength is Olympic Weightlifting, changes of direction or some throwing movements like Shot put or Hammer Throwing. There is a Speed constraint as you need to respect very fast movements (usually it is very difficult to make it under the barbell if it moves slower than 1m/s during a Snatch) trying to lift the heavies load possible.
These two traits are usually kept together and considered as a single macro-trait named Power. As a matter of fact the area between the two traits is usually were peak Power for an exercise happens. However, while in the early stages of training, all strengths relates back to max strength: training either one of these traits will at the end develop max strength and most of all, training Max Strength will results in a quick improvements for all the other Strength Traits. For intermediate or advanced athletes, the SAID Principle will be more important and specialized training of these traits become fundamental to better develop the athlete.
In conclusion choose quality over quantity and plan your workouts accordingly to your goals! Use Beast to track the speed of movements and make sure you apply VBT to train optimally!
Originally published on Beast.