Speed vs speed-strength vs strength-speed vs strength
Channel: Lance Goyke
Date: 2020-02-23

Training adaptations can be so confusing! Let's try to simplify the speed vs strength continuum.

Speed is fast, light movement. Something like sprinting or even running DOWN a hill. In the gym, this would be light weights that you're moving as fast as humanly possible for only a few reps.

Speed-strength is a little slower, but holds some resistance. Think about running UP a small hill or against a parachute. In the gym, this would be light-heavy weights that you're pushing super fast. You may even choose to do a squat, deadlift, or bench press with band ASSISTANCE. The band helps you lift the weight, forcing you to move quicker.

Strength-speed is fast, but heavy. Imagine running up a STEEP hill. In the gym, this would be heavy weights where moving as fast as possible is the goal. You might even do your squats, deadlifts, or bench presses against band RESISTANCE. The band slows you down as you approach lockout, forcing you to push harder for longer.

Strength is slow and heavy. You'll generally need extra resistance and we measure it by recording how much weight you can lift. Running is usually too fast to be considered strength work. In the gym, this is a heavy set 1-5 reps.

Speed-strength is usually around optimal POWER output (force * velocity).

Strength-speed is usually around optimal FORCE output (mass * acceleration).

Some people tend to move slower at lighter weights and are good a grinding out really slow, heavy reps. These people are more likely to be good at powerlifting. We might nickname them GORILLAS.

Some people tend to move fast at lighter weights, but can't slow down for heavier weights. Their power output tends to be higher than their slower counterparts. These people are more likely to be good at sprinting, jumping, and general athletics. We might nickname them KANGAROOS.

For more depth on the training science of the speed vs strength continuum, check out Force and Power by Tyler Terrell and Tony Giuliano.
https://completesportperformance.com/shop/force-and-power/

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