While strength and speed are considered separate fitness and skill components, they can be combined for enhancing athletic performance. A combination of using strength and speed is known as explosive power. Power is the ability to exert a high amount of force in a short amount of time. All sports conditioning programs use some type of strength with speed training, reports the Coach R website. Plyometrics is a common training method for workouts targeting explosive power. Benefits of speed and strength training are not only for athletes, but for participants of all ages.
History
In the 1960s, Eastern European and Soviet track and field athletes were using a new form of training, applying force with speed. This type of training was developed by Yuri Verkhoshansky while working with these athletes. He is considered the "father of plyometrics." He originally termed his training "shock training." The training goal was to produce muscle tension as fast as possible. This type of training was not adapted by in the United States until the 1970s, reports the Bigger Faster Stronger website.
Features
With speed and strength training, the goal is to perform an exercise using full strength as quickly as possible. Exercises consist of two components--starting strength and explosive strength. Starting strength is the ability to recruit, or use the highest amount of muscle fibers at the onset, or initial phase of a movement or action. Explosive strength is the ability to continue to recruit muscle fibers after the initial phase to move past the sticking part of the movement or action, reports the Bodybuilding website.
Types
Exercises for speed and strength use resistance either as weight or gravity. General examples include Olympic lifts, such as the snatch and the clean and jerk. To lift the weight successfully, the movement must be performed quickly, using most muscle groups. Lower body drills are sport specific. Examples are hopping, skipping, jump drills and landing drills, using a variety of platform heights. Examples of upper body exercises are medicine ball throws and push-ups with claps.
Significance
Muscle fiber type is significant in training results. Muscles consist of two types of fiber--fast-twitch and slow-twitch. Fast-twitch fibers are suitable for short, explosive bursts or efforts. Slow-twitch fibers are used for endurance efforts and are not suitable for power movements. Everyone is born with a specific ratio of fast- and slow-twitch fibers. Having a higher percentage of fast-twitch fibers is beneficial for developing speed with strength. Endurance training diminishes strength and speed abilities, reports the Bodybuilding website.
Benefits
The obvious benefits of strength and speed training is to perform better athletically. There are benefits for non-athletes as well. In a study conducted at the University of Texas, participants with an average age of 77 participated in a 12-week exercise program incorporating speed and strength. The participants all suffered from limited functional abilities. Significant improvements were noted in muscular strength and speed.
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