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Model for Progression of Strength, Power, and Speed Training

Article  in  Strength and conditioning journal · October 2010

DOI: 10.1519/SSC.0b013e3181f3ee5d

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Model for Progression
of Strength, Power, and
Speed Training
Tyler J. Kirby, BS, Travis Erickson, MS, and Jeffrey M. McBride, PhD
Neuromuscular Laboratory, Department of Health, Leisure, and Exercise Science, Appalachian State University,
Boone, North Carolina

SUMMARY of strength, this may not necessarily of loads, whereas optimization of

address the progression of power and strength gains occurs within a narrow
PERIODIZATION IS A PROCESS TO
speed, with power being the product of range of the loading spectrum. Several
SEQUENTIALLY AND LOGICALLY
both force and velocity. Strength alone, investigations have examined the effect
MANIPULATE TRAINING VARIABLES however, can increase power by in- of different external loads on strength
TO OPTIMIZE PERFORMANCE. FOR creasing force production capabilities; adaptations after a resistance training
STRENGTH-POWER ATHLETES, thus, this variable is of concern as well. program (1,4). A meta-analysis per-
PERIODIZATION MODELS HAVE Increasing intensity represents an in- formed by Rhea et al. (7) concluded
BEEN PRESENTED, WHICH INDI- creasing load, which would lead to that within a trained population, ex-
CATE AN INCREASING INTENSITY a decrease in movement velocity in the ternal loads of 80% are required to
AND DECREASING VOLUME OF squat and jump squat. Therefore, al- maximize strength gains. A similar
EXERCISE WITH DAILY VARIA- though it is important to maintain or meta-analysis was done by Peterson
TIONS IN VOLUME AND INTENSITY increase strength sequentially, there is et al. (6), which examined athletic
AS WELL. ALTHOUGH THIS AD- also a need for increasing velocity of populations and concluded that for
DRESSES THE PROGRESSION OF movement as well by changing the competitive athletes, maximum strength
STRENGTH, THIS MAY NOT NEC- proportion of training to power and gains occur when training intensity
ESSARILY ADDRESS THE PRO- speed (Figure 1). The intensity or reaches 85%. It should be noted that
GRESSION OF POWER AND percentage of 1 repetition maximum many of the investigations included in
SPEED, WITH POWER BEING THE (1RM) of a given lift determines the these meta-analyses used some form
PRODUCT OF BOTH FORCE AND level of force, power, and velocity of the of periodization during the training
VELOCITY. THIS ARTICLE IS A DIS- performed repetitions at this given load period and that the 85% load repre-
CUSSION OF THE POSSIBLE PRO- (Figures 2–4). Therefore, one must sents the mean load used during the
GRESSION OF STRENGTH, consider these variables in the context training study.
of sports performance improvement. Results from the previously mentioned
POWER, AND SPEED TRAINING
AND NOT A DESCRIPTION OF A meta-analyses represent chronic adap-
COMPLETE PERIODIZATION STRENGTH TRAINING tations after a training period with each
MODEL. When implementing a program de- training period consisting of a number
signed to increase maximal strength, of acute exposures to the training
careful consideration must be given as stimuli. Therefore, understanding
INTRODUCTION to what external load should be used to how each variable (strength, power,
eriodization is a process to se- achieve the desired results (Figure 2). and speed) is affected through manip-

P quentially and logically manipu-

late training variables to optimize
performance (9). For strength-power
Although intuitively this makes sense,
many times external load is de-empha-
sized placing emphasis on exercise
ulation of load could be of great use to
the strength and conditioning coach
when deciding on a training stimulus.
athletes, periodization models have selection or specificity. Increasing max- It should be noted that a practitioner
been presented, which indicate an imal strength primarily relies on neural must consider other training variables
increasing intensity and decreasing and muscular adaptations, which
volume of exercise with daily variations mainly occur from repeated exposure KEY WORDS:
in volume and intensity as well (8). to high external loads. Strength in- jumping; running; athlete; performance
Although this addresses the progression creases may occur after using a variety

86 VOLUME 32 | NUMBER 5 | OCTOBER 2010 Copyright Ó National Strength and Conditioning Association
 optimize power output (Figure 3). The
goal is to increase force, power, and
velocity capabilities across a loading
spectrum by using strength and power
training simultaneously and then in
combination with speed training.
Training with loads of 0% 1RM
optimize power in the jump squat
and 50% 1RM in the squat, whereas
loads of 70% and higher optimize
power output in the power clean (2).
However, loads that maximize power
in other weightlifting movements, like
the clean and jerk and the snatch, may
vary considerably (3). It should be
recognized that loads close to the
optimal load also result in high power
outputs and thus could be used as well.
In addition, high power output does
not necessarily mean high speed of
movement. Power is a combination of
force and velocity to optimize force
application in higher velocity move-
ments. However, maximal velocity or
speed must be addressed as the final
variable to optimize on-field athletic
performance.

SPEED TRAINING
Strength training and power training
pave the way for maximal adaptations
from speed training to occur. Rate of
force development is an important
consideration when training for these
variables. Figure 3 illustrates that jump
squats allow for the highest movement
velocity to occur and that this occurs at
0% 1RM. With no external loading,
a purely ballistic movement, like a jump
squat, approximates the velocities seen
during sporting movements, whereas
Figure 1. Example of distribution of training of strength, power, and speed during heavier loads performed with a decel-
3 blocks consisting of 4 weeks of training each.
eration phase, such as a squat, do not.
Even an unloaded ‘‘speed squat’’ will
such as rest periods and frequency force output. An example based on have velocities much lower than a jump
when designing a comprehensive pro- data from Cormie et al. (2) shows peak squat because the athlete is required to
gram. In the case of maximal strength, force output across a large loading stop, or decelerate, their body at the
the one biomechanical variable with spectrum for 3 different exercises: the top of the lift. The power clean, often
the highest importance is peak force squat, jump squat, and power clean deemed a ‘‘semiballistic’’ lift, will allow
output. Peak force and maximal (Figure 1). Regardless of the exercise for bar velocities that are similar from
strength are synonymous because peak selected, peak force values occurred at 30 to 90% 1RM, but these values are
force output is the limiting variable 80 and 90% of the athletes’ 1RM. much lower than an unloaded jump
when trying to move an external load, squat. It should be noted that the
which represents maximal strength. To POWER TRAINING exercise that has the highest move-
increase maximal strength, one must Power training involves training with ment velocity, the unloaded jump
train at loads that require high peak various loads in various exercises that squat, does not require a weight room.

Strength and Conditioning Journal | www.nsca-lift.org 87

Model for Progression in Training

model, including other possible micro-

cycle variations and number of repeti-
tions performed for each workout. In
addition, loading alone does not de-
termine the training response, which
may be influenced to a greater extent
by volume load, meaning a combina-
tion of a certain load (intensity) and
certain volume (number of repetitions).
However, concerning general loading
considerations, it is clear from data that
strength training is optimized using
relatively high-intensity loading. As
indicated in Figure 2, the level of force
is highest in the jump squat, squat, and
power clean when using loads of
80–90% 1RM. However, loading for
‘‘heavy’’ and ‘‘light’’ days during micro-
cycle variations may fall well outside
the general intensity range for a given
Figure 2. Peak force during the squat, jump squat, and power clean at loads ranging
week within each block. However, the
from 0 to 90% of 1 repetition maximum strength. Based on Cormie et al. (2).
general progression of loading over
a 3 block periodization model consist-
ing of 12 weeks might be block 1, 70–
Exercises such as sprint training and traditional strength training methods 80% 1RM; block 2, 80–90% 1RM; and
plyometric training—activities that when speed of movement is a goal. block 3, 85–95% 1RM (Figure 5). It
generally take place outside of the should be noted that within a week,
weight room—can also improve muscle MODEL FOR PROGRESSION daily variations in volume and intensity
function (5), meaning increased pre- Although this article describes some would occur as well. This might
activation of muscles in the eccentric basic tenants of periodization, it should include ‘‘heavy’’ and ‘‘light’’ days in
phase of stretch-shorten cycle activi- be noted that many other variables can volume and intensity to promote re-
ties. For this reason, coaches should and should be manipulated to integrate covery. The volume of strength train-
not restrict their exercise selection to and complete a true periodization ing would decrease with increasing
intensity over the periodized 3-block
example. However, within each block,
the periodization of loading would not
be linear but would increase each week
with a deloading phase for recovery
during week 4 (Figure 5). From block 1
to block 3 that intensity is steadily
increasing as volume is decreasing.
Power training is optimized by training
with a load that results in maximal
power output or near-maximal power
output. Depending on the exercise,
power training primarily occurs with
relatively light loading (50% 1RM or
less) like in the squat and jump squat.
Weightlifting movements are unique,
and they allow for high power outputs
under heavy loading (60% 1RM or
greater) (3). Notice how the percen-
tages are distributed for maximal
power output in different exercises in
Figure 3. Peak power during the squat, jump squat, and power clean at loads ranging blocks 1, 2, and 3. It should be noted
from 0 to 90% of 1 repetition maximum strength. Based on Cormie et al. (2). that very strong athletes may optimize

88 VOLUME 32 | NUMBER 5 | OCTOBER 2010

 power outputs at higher loads above
what is indicated in this article. In-
dividual variations in strength should
be considered when selecting loading
for power. In addition, training over
a wide range of loading would most
likely optimize power output as op-
posed to simply training at one specific
load. Speed training involves the high-
est velocities possible and thus very
low percentages of 1RM. In the power
clean, this occurs between 50 and 60%
1RM (2). In the squat and jump squat,
this occurs at or near 0% 1RM (2)
(Notice the high volume of low-in
tensity jump squatting that occurs in
block 3.). In addition, block 3 should
involve rapid high velocity on-field
training specific to the movement
patterns required for a specific athlete’s
Figure 4. Peak velocity during the squat, jump squat, and power clean at loads ranging
event.
from 0 to 90% of 1 repetition maximum strength. Based on Cormie et al. (2).

Figure 5. Distribution of volume and intensity for strength, power, and speed training for 3 blocks consisting of 4 weeks of training each.

Strength and Conditioning Journal | www.nsca-lift.org 89

 Model for Progression in Training

CONCLUSION 2. Cormie P, McCaulley GO, Triplett NT, and

Tyler J. Kirby is McBride JM. Optimal loading for maximal
It is recommended that the selection of pursuing his doc- power output during lower-body resistance
percentage of 1RM be carefully consid- torate at the Uni- exercises. Med Sci Sports Exerc 39:
ered based on exercise type and the versity of 340–349, 2007.
phase of periodization specific to vari- Oklahoma. 3. Garhammer J. Power production by Olympic
ous athlete populations (Figures 1, 5). weightlifters. Med Sci Sports Exerc 12:
The model presented would be best 54–60, 1980.
suited to athletes involved in strength-
4. Jones K, Bishop P, Hunter G, and Fleisig G.
power events, such as shotput, javelin, Travis Erickson
The effects of varying resistance-training
sprinting, volleyball, basketball, and is a lecturer in loads on intermediate- and high-velocity-
football. Other athletic activities may the Department specific adaptations. J Strength Cond Res
require more or less strength, power, of Health, Leisure, 15: 349–356, 2001.
and speed, and thus the model should and Exercise Sci- 5. Markovic G, Jukic I, Milanovic D, and
be adjusted accordingly. The primary ence at Appala- Metikos D. Effects of sprint and plyometric
purpose of this article was to identify chian State training on muscle function and athletic
the possible shortcomings of training University. performance. J Strength Cond Res 21:
543–549, 2007.
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properly addressing the power and 6. Peterson MD, Rhea MR, and Alvar BA.
Jeffrey M. Applications of the dose-response for
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McBride is muscular strength development: A review
ities. This is not to say that the inclusion of meta-analytic efficacy and reliability
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