Speed Improvement Focus:EVALUATION OF STRENGTH TRAINING CONCEPTS

Two theories were evaluated in light of the published literature.

1. Strength training exercises should simulate the sport movement as closely as possible in terms of movement pattern, movement velocity, type of contraction, and force of contraction.

2. It is only necessary to train muscle groups. Increases in strength can be re-educated into a sports action.

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Speed Improvement Focus: SPECIFICITY OF STRENGTH TRAINING

Strength training increases strength most at the specific velocity of movement at which the training exercises are performed. Strength increases are progressively smaller at velocities farther removed from the training velocity. This velocity-specific training response has been observed in isokinetic training at different velocities, in a comparison of isometric exercise and ballistic weight lifting (movements performed as rapidly as possible), and in a comparison of conventional heavy resistance weight training and explosive jump training.

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