Speed Strength Training
Speed training is a specialized, demanding training method aimed at developing the ability to produce maximum strength in the shortest possible time — a crucial component for many sporting achievements and everyday movements. It combines elements of maximum strength training with explosive movements and neurophysiological training stimuli.
Dynamic exercises with medium loads (30-70% of the repetition maximum) and maximum movement speed in the concentric phase with a controlled eccentric phase are characteristic of speed training. The training focuses both on improving the recruitment of fast muscle fibers and on optimizing intermuscular coordination.
Typical training methods include plyometric exercises such as jumps, throwing and thrusting movements, ballistic exercises with accelerated end positions, Olympic lifts such as tearing and thrusting, and acceleration exercises with and without additional weights. The focus is on neurological adaptations, which is why short periods of exercise with complete recovery breaks and maximum movement quality are characteristic of effective speed training.
In physiotherapy, it is mainly used in late phases of rehabilitation, particularly among athletes and when reintegrating into strenuous activities.
Areas of application:
- Increasing performance in sports
- Motor responsiveness
- Neuromuscular coordination
- Late rehabilitation period
