These articles explore the body, the mind, the environment, and the systems that shape human health. Each piece is written to make complex ideas easier to understand, whether the topic is training, nutrition, sleep, stress, digestion, symptoms, physiology, disease, or the way modern life affects how we feel and function.
Strength, Health, & the Art of Living Well
Strength, Speed, and Power: Understanding the Relationship
Strength, speed, and power are performance outcomes. They are things we measure, not single adaptations that the body develops directly.
An increase in strength might come from greater muscle size, improved motor-unit recruitment, better coordination, changes in tendon behavior, or other adaptations. Speed works the same way. A faster sprint, jump, or throw tells us performance improved, but the useful question is what changed underneath that performance.
Power sits one level higher because it is the product of force and velocity. That means transferable power is improved by increasing force capability, velocity capability, or both. This is important because the load that produces the highest measured power in a gym exercise is not necessarily the load that best develops either quality. Heavy loading is better suited to high-force adaptations, while very light or unloaded movements performed at genuinely high speeds are better suited to high-velocity adaptations.
Strength also does not automatically become speed. The force a muscle can produce decreases as shortening velocity increases, so an athlete can be very strong at slow speeds while still lacking the ability to produce force at high velocities. Likewise, intending to move a heavy load quickly is not the same as actually moving quickly. Speed-specific adaptations require exposure to genuinely fast movement.
Fatigue therefore matters because it can reduce the athlete’s ability to reach the velocities required for speed development. High-velocity work should be performed while the athlete is fresh enough to actually express speed.
Actionable takeaway: Decide whether you, or the athlete, primarily needs more force, more speed, or both. Train those qualities directly and protect the quality of the stimulus by limiting unnecessary fatigue.
Speed Notes
Speed is king for athletic performance, and the development of power is crucial. The athlete must “close the gap” between their maximal force output and their limit strength, and the faster they can achieve this, the more explosively they can perform. This can be achieved by utilizing Dr. Hatfield’s C.A.T. (Compensatory Acceleration Training) method. Essentially, this means completing reps explosively throughout the entire range of motion, so as leverages become more advantageous, the trainee continues to move the bar as fast and as hard as they can. A rep performed in this manner should not take more than ¾ of a second and one should use at least 60% of their 1RM, but not be so heavy as to slow down the rep speed.
