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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