Matt Hank

Most athletes want to be strong and fast.  You need to train to improve both variables - speed and strength.  The ability to generate maximum strength and produce high speeds are different motor abilities. For younger athletes, they will likely see improvements in speed and strength when performing heavy strength training. This is the case because the majority of young athletes have no prior lifting experience and are relatively very weak – At that point anything they do safely will help. However, the same athlete will see greater performance gains if also training with high-velocity movements (training the rate of force development). It is important to incorporate Olympic lift variations, plyometrics and speed drills into a performance program. Exercises that enhance the rate of force development become even more important for athletes that already have a solid strength base. For stronger athletes, their speed will start to peak if they only continue to incorporate heavy resistance training. It is very important to incorporate high-velocity movements if an athlete is looking to improve their overall speed, quickness, and agility.

Take home message: Athletes need a balanced training program to improve their overall athletic development. They need to increase their relative strength (incorporating heavy resistance exercises) and improve their rate of force development (incorporating high-velocity movements and exercises).