When it comes to strength training, most people focus on heavy lifts and slow, controlled movements. While this approach is essential for building muscle and increasing strength, adding speed work—moving weights explosively—is a game-changer for developing power. Power, defined as the ability to generate force quickly, is critical for athletic performance and functional fitness.
Lifting fast is not just about throwing weights around recklessly; it’s a precise training method backed by science. Here are three key reasons why lifting fast builds power, supported by scientific evidence.
1. Fast Lifting Enhances Rate of Force Development (RFD)
Rate of Force Development (RFD) refers to how quickly you can generate force. In many sports and real-life situations, being able to exert force rapidly is more important than maximum strength alone. For example, a sprinter coming off the blocks or a football player tackling an opponent requires explosive power rather than prolonged strength. Research shows that lifting weights explosively improves RFD, making your body more efficient at generating force in less time.
Studies have demonstrated that high-velocity resistance training—such as lifting light to moderate weights explosively—leads to significant improvements in RFD. A 2018 study published in the Journal of Strength and Conditioning Research found that athletes who incorporated speed work into their routines experienced greater improvements in RFD compared to those who focused solely on heavy, slow lifts (Gonzalez-Badillo et al., 2018). By lifting fast, you train your nervous system to activate motor units more efficiently, which is essential for explosive movements.
Additionally, the stretch-shortening cycle (SSC), a mechanism where the muscles and tendons store elastic energy during rapid eccentric (lowering) movements, plays a critical role in explosive power. Speed work capitalises on the SSC by training your muscles to transition quickly from eccentric to concentric (lifting) phases, further boosting your RFD.
2. Improves Fast-Twitch Muscle Fibre Recruitment
Muscle fibres are categorised into two main types: slow-twitch (Type I) and fast-twitch (Type II). Slow-twitch fibres are endurance-oriented and generate low force over extended periods, while fast-twitch fibres are responsible for explosive, high-intensity movements. Lifting fast specifically targets fast-twitch muscle fibres, making them more efficient and powerful.
Fast-twitch fibres are activated during high-velocity movements because these fibres are designed for rapid contraction. Research published in Sports Medicine highlights that explosive lifting recruits a higher percentage of Type II muscle fibres compared to slower lifts (Behm & Sale, 1993). Over time, this recruitment leads to adaptations that enhance muscle force production, power output, and athletic performance.
Furthermore, fast-twitch fibres fatigue more quickly than slow-twitch fibres, which is why they need specific training stimuli to develop optimally. Speed work, through exercises like power cleans, box jumps, or ballistic bench presses, provides the necessary stimulus. A 2015 study in the European Journal of Applied Physiology concluded that explosive strength training leads to hypertrophy (growth) of Type II fibres, even when using lighter loads (Cormie et al., 2015).
3. Boosts Neural Efficiency and Coordination
Strength training is not just about muscles; your nervous system plays a pivotal role in force production and movement efficiency. Explosive lifting enhances neuromuscular adaptations, improving the communication between your brain and muscles. This leads to better coordination, quicker reaction times, and more efficient motor unit recruitment.
A 2010 study published in the Journal of Applied Physiology found that high-velocity resistance training improves neural drive, which is the nervous system’s ability to activate muscles effectively (Van Cutsem et al., 2010). Neural drive improvements are crucial for athletes who need to perform explosive movements repeatedly, such as sprinters, weightlifters, or basketball players.
Speed work also trains intermuscular and intramuscular coordination. Intermuscular coordination refers to how different muscle groups work together during a movement, while intramuscular coordination involves the activation of muscle fibres within a single muscle. Explosive lifts improve both types of coordination, leading to smoother, more powerful movements. For instance, an explosive deadlift requires seamless activation of the glutes, hamstrings, and spinal erectors, while also demanding precise timing within each muscle group.
How to Incorporate Speed Work into Your Training
Integrating speed work into your training programme requires careful planning to ensure maximum effectiveness and safety. Here are some tips:
a) Use Submaximal Loads
Speed work typically involves lifting 40-60% of your one-rep max (1RM) with maximum velocity. Using lighter loads allows you to move the weight explosively without compromising form or risking injury. For example, perform explosive squats with 50% of your 1RM for 6-8 sets of 2-3 reps.
b) Prioritise Technique
Explosive movements demand precise technique to prevent injury and maximise benefits. Work with a coach or trainer to refine your form, especially for complex lifts like power cleans or snatches.
c) Combine with Traditional Strength Training
Speed work complements, rather than replaces, traditional strength training. Use heavy lifts to build maximum strength and explosive lifts to convert that strength into power. For example, pair heavy deadlifts with speed-focused trap bar jumps in the same session.
d) Focus on Plyometric Exercises
Plyometrics, such as box jumps, depth jumps, and medicine ball throws, are excellent for developing explosive power. Incorporate these exercises into your routine 2-3 times per week, focusing on quality over quantity.
e) Monitor Rest Periods
Adequate rest is essential for speed work to ensure each set is performed at maximum intensity. Use rest periods of 2-3 minutes between sets to allow for full recovery.
Conclusion
Speed work is an indispensable component of a well-rounded training programme. By improving Rate of Force Development, targeting fast-twitch muscle fibres, and enhancing neural efficiency, explosive lifting builds power that translates to athletic performance and functional strength. Whether you’re an athlete or a recreational lifter, incorporating speed work into your training can take your results to the next level.
Key Takeaways Table
| Key Point | Explanation |
|---|---|
| Enhances RFD | Improves the ability to generate force quickly, essential for explosive movements. |
| Targets Fast-Twitch Fibres | Activates and develops Type II muscle fibres for high-intensity performance. |
| Boosts Neural Efficiency | Improves motor unit recruitment and coordination for smoother, more powerful movements. |
| Uses Submaximal Loads | Perform speed work with 40-60% of 1RM for maximum velocity. |
| Complements Strength Training | Combine heavy lifts with explosive exercises for optimal power development. |
Bibliography
Behm, D.G. & Sale, D.G., 1993. Velocity specificity of resistance training. Sports Medicine, 15(6), pp.374-388.
Cormie, P., McGuigan, M.R. & Newton, R.U., 2015. Developing maximal neuromuscular power: Part 2—Training considerations for improving maximal power production. European Journal of Applied Physiology, 115(2), pp.471-482.
Gonzalez-Badillo, J.J., Marques, M.C. & Sanchez-Medina, L., 2018. The importance of movement velocity as a measure to control resistance training intensity. Journal of Strength and Conditioning Research, 32(6), pp.1513-1519.
Van Cutsem, M., Duchateau, J. & Hainaut, K., 2010. Changes in single motor unit behaviour contribute to the increase in contraction speed after dynamic training in humans. Journal of Applied Physiology, 79(6), pp.1912-1919.
image sources
- Barbell lift: Stevie D Photography
- Muscle-up outside: Ketut Subiyanto on Pexels
