"If there is a better solution, find it"

--THOMAS EDISON

An athlete’s speed, [linear or straight-a-head] is determined by stride rate and stride length. The Dynamic Force Speed Training System also considers training for an athlete’s lateral quickness, vertical and long jumping, throwing a ball or instrument, hitting a ball, racquet or golf club head speed, serving and spiking [volleyball] kicking [soccer] and swimming strokes.

The biggest misunderstanding in nearly all Strength and Conditioning programs, when specifically training for speed and power, is recognizing, adapting to and focusing on the Neuro in Neuromuscular.

That is the efferent [towards the brain] and afferent [away from the brain] neurons simultaneously signaling the muscle motor units [the neurons and the muscle fibers they innervate] to fire. i.e. contract and relax. They are significant for the training of muscle groups and the training outcome!

If you wish to significantly increase speed and power, then your resistance weight training methods must appropriately address these six physiological elements:

• Variations in muscle fiber contractions.
• Recruit 2a fast twitch muscle fibers [ 2a muscle fibers contract 5 times faster than intermediate 2b fast twitch muscle fibers and 10 times faster than type 1 slow twitch muscle fibers.
• Convert 2b intermediate fast twitch muscle fibers to 2a fast twitch muscle fibers.
• Variations in Intramuscular impulse rates [.5 to 120 meters per second].
• Muscle motor units [a neuron and the muscle fiber it innervates] variation in firing rates [9 to 50 pulses per second].
• Maximal contraction of all muscle fibers to near failure or failure [fast and slow twitch] referred to as summation to tetanus.

If the coach, trainer or athlete does not have a working familiarity with these physiological elements, they will not have the knowledge to implement resistant weight training methods for serious increases in speed and power!

The Dynamic Force Speed Training System focuses on Nine training categories.

• Speed [acceleration and optimum]
• Power [explosive strength]
• Speed endurance
• Deceleration/change of direction
• Agility/lateral quickness
• Strength [absolute or maximum]
• Aerobic capacity/Cardio-fitness
• Flexibility/Stretching
• Nutrition/Supplementation

Seven resistance weight training methods are the focus in the Dynamic Force Speed Training System.

• Bar Drops [Powermetrics]
• Shock Reps [Powermetrics]
• Eccentric Contraction [Action]
• Isometric Contractions [Iso-Holds]
• Stretch-Shortening Cycles [SSC]
• Ultimate Power/Speed Repetitions
• Summation to Tetanus [muscle contraction to near failure or failure

Not one resistance weight training lift is more important than the other. They must be systematically integrated and applied to achieve results that you have not previously experienced with any other resistance weight training systems for speed and power.

Speed and power are intrinsically linked. Time separates power from strength. Time of course is the measurement of speed. Strength [one repetition maximum] is a measurement of work. Power is the rate [time] in which the work is performed.

Work = force x distance    Power = (force x distance) / time

Theoretical Comparison: [two male athletes]

• Both 6', 220lbs: max bench-275 lbs: max squat-325 lbs: max power clean-195 lbs
• Load on weight pallet - 300 lbs: linear distance to cover-15 yds: identical surface

Athlete [A] pull time = 6 sec. P[power] = 1x

Athlete [B] pull time = 4 sec. P[power] = 1.5x

Athlete [B] has 50% more Power than Athlete [A] and is Faster!

The primary advantage of Dynamic Force Speed Training is incorporating Powermetrics for Speed and Power. The following will explain why!

Bar Drops

Powermetrics - Bar Drops

• Bar weight load: 100 lbs
• Mass = 45 kilos [100lbs]
• Bar Drop distance = .33 meters [3 feet]
• Time = 9.8 m/s
• Impact compression time = .10 sec
• Distance of impact compression = 1" = 4877 lbs of applied force
• Distance of impact compression = 2" = 2438 lbs of applied force
• Force converted to Power at 1" of compression = 7 horsepower
• Force converted to power at 2" of compression = 3.5 horsepower

Traditional Strength Training Repetition

• Bar weight load: 100lbs
• Mass = 45 kilos
• Distance of eccentric/concentric travel = 1.22 meters [2' down/2' up]
• Time: 2.5 seconds
• Applied force at change of direction = 20.5 lbs
• Force converted to power = .29 horsepower

Summary:One Bar Drop Repetition develops up to 20 times the momentary applied force compared to a traditional, full range-of-motion strength training repetition Applied force converted to Power, 7 horse power with Bar Drops compared to .29 horse power with a traditional full-range-of-motion lift.

Conclusion: For an athlete to rapidly become faster and more explosive, they must recruit 2a fast twitch muscle fibers. The only resistance weight training method to accomplish that is rapid, applied force, Bar Drops and Shock Repetitions [Powermetrics].

[Bar Drops and Shocks Reps can be accomplished with bars or dumbbells]

Warning: Never use more than 50% of a trained athlete's one rep maximum. For beginners, start with 10-20% or less of their one rep max. For some, begin with just an Olympic bar or 10-15 lb dumbbell.

Most Strength and Conditioning Coaches and Personal Trainers should recognize concentric, eccentric, and isometric contractions. Perhaps Stretch-Shortening Cycles [SSC] and Summation to Tetanus [near failure to failure] may not be resistance weight training methods they are familiar with or do not apply. But serious training for speed and power requires being familiar with, integrating and applying all seven Dynamic Force Speed Training System resistance weight training methods.