Rate of Force Development Explained!
This video breaks down the Science of Rate of Force Development
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The goal of this video is to break down the science of rate of force development to better understand training speed and power athletes. Sprinters, field sport athletes, track and field athletes, etc. need to incorporate plyometric, dynamic effort, and other training methods emphasizing rate of force development in order to improve vertical jump, agility, and athleticism.
Research/ Chart: Haff, G., & Triplett, N. T. (2016). Rate of Force Development. In Essentials of strength training and conditioning (p. 523). Champaign, IL: Human Kinetics.
This should be helpful in studying for the NSCA CSCS Exam.
00:27 Rate of Force Development Graph
01:05 Explosive Athletes (Plyometrics, dunking, sprinters)
01:30 Timing of Athletic Movements
02:08 Heavy Resistance-Trained Athletes
02:26 Untrained Athlete
02:35 Rate of Force Development by Training Type
03:42 Comparing Box Jump Performance by Training Type
04:30 Comparing 1RM Squat Performance by Training Type
04:50 Training Decisions
05:46 Endurance Athletes and Sustained Efforts
06:35 Basketball Training Considerations
07:10 Training Season Variations
07:40 Time to Reach Max Force Levels
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CSCS Nutrition: • CSCS Nutrition Calcula...
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Muscle Levers: • Muscle Levers 1st Clas...
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Comment below if you have any questions!
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this is one of the best vides\channels on the subject. thank you!
Thank you
Cross country and even top level marathoners need to develop high powered ground contact forces too! There's more strategy involved for when to kick into that mode because they only want to kick into a 70% sprint to go above their target heart rate where they don't use up too much of their biofuel. Cross Country atheletes save it for the hills where they burn uphill and are "forced" into untilizing short ground contact times on the downhil. If you look at some marathoners, you see that there are some miles that they run in 4-6minutes for the mile. That means that they did a 400 meter sprint at 70-90% in there. The difference is that they have to strategize when to use their kick and fast twitch systems. Usually those atheletes need to stay lean to burn fuel sustainably so hey don't have massive quads or back muscles, their fast twitch muscles are, for example, in their hip flexors or soleus muscles. I think the performance training folks talk too much to gym-bros hitting very specific push and pull drills and there just aren't enough runners and decathathetes online, because we are out enjoying the sunshine and fresh air and not online as much haha. So thanks for putting up good scientifc and practical fitness info. Just be careful when you say that runners don't need fast GCTs! they do! Because a big part of winning races is figuring out how and when to use our kick. I'm sure you talk to athletes that run 800m to and the mile and the 2mile. A lot of their training involves running 400m, 200m and 300m sprints. It's just that they aren't afforded a full 4min, 2min, and 3min rest times because they have to keep their heart rates up. I think Cyclists do a good job of talking about fuel sustaining and power. But they don't have ground contact times haha. They talk about upstrokes and downstrokes of their legs the same way racecar drivers talk about their metal engines.
nice, thanks
Good presentation i must say
Thank you!
How do we measure this quality? Is there a device or tools we use to do so?
Dont neglect the other aspect of heavy lifting - which is the purpose of building hypertrophy and muscle mass with type 2 muscle fibers. This is a higher priority for football, rugby, and your cleanup hitter in baseball.
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Ive seen some people say that heavy olympic lifts don't carry over as well as lighter (~50% 1rm) oly lifts for developing explosive power. I know in sports like football it would be important, but should oly lift loads be much lower for people who want to train for sports like basketball and track (100m, long jump, etc...)
Wondering where you got this graph from. Need to cite it for university work
It's from the 4th edition of the Essentials of Strength Training and Conditioning Textbook
Where would olympic lifts fit? Are they still considered low RFD compared to a 1rm bench or squat? What about heavy repetitions say 85 to 90%?
Typically Olympic lifts fit in the middle “power” range. 85-90% 1RM is typically in the strength-speed range.
Thanks for these videos!
You are welcome!
Hi, is the use of some specific Olympic lifts such as the jerks and clean, which are also classified as higher-load ballistic movements, more effective than lower-load ballistic exercises for higher jumps and quicker sprints? Thanks!
Absolutely bud , performing ballistic movements with heavier loads .....shifts the force time curve to the left which translate to more power. Just look at the Korean weightlifters n Chinese weightlters , they generate force like a lightning speed , because they do use high intensity with clean , snatch ,power snatch so on (most of the time under 5RM) . N they also corporate some high speed plyometric work. Which allow them to generate force as quickly as possible . But for sprinting n jumping i would suggest you to do both . Periodize your training program intelligently accordingly to your body adaptative mechanisms. I think I cleared your doubts . Good luck 👍🏻
How do I use the force velocity curve to train rate of force development ?
What's the difference between maximal strength and absolute strength? ,please
No difference
What's the difference between force development and power?
Developing max force would be 1 rep max type lifting. Typically slower but very forceful. Power has a time component so speed of movement is more important. More moderate to heavy loads but faster bar speed
What is difference between impulse and rofd? Thanks in advance!
I’ll have to make a video on impulse. Impulse is change in momentum. Similar to rate of force development but has different applications including deceleration.
So basically, power is rate of force development?
Not exactly. Power is an average. The equation is work/time. So for example over 2 seconds 2 different athletes could have the same power but one created it more steadily and the other initially produced higher rate of force development but tapered off more quickly to get to the same point.
@@TheMovementSystem Ah okay thank you
In other words, the powerlifter's wallet has more money in it, but the speed athlete can whip that wallet out trying to impress the ladies when the waiter brings the check.