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Why don’t we solely rely on heavy resistance training?
While heavy resistance training is essential for force development, it shouldn’t be the only tool used in the physical preparation process. This is because several secondary consequences can limit its effectiveness when used in isolation. Firstly, heavy resistance training tends to reduce the rate of force development (RFD). This means that although an athlete may become stronger, they might not be able to apply that strength quickly, a critical component in athletic movements like sprinting, jumping, or changing direction. Secondly, lifting heavy loads can increase muscle slack, the initial non-contractile tension that must be overcome before a muscle can generate effective force. Increased slack can delay force transmission, making movements less efficient and reducing performance in dynamic scenarios. Thirdly, heavy resistance training generally involves vertical force vectors, which limits its specificity for sports or activities that require significant horizontal force production, such as acceleration or cutting. The body’s ability to generate force in multiple directions is crucial in most team sports settings, and traditional weight room patterns fail to address this multidirectional demand. In summary, while heavy lifting is foundational, it must be complemented by other forms of training, such as plyometrics, speed, throwing and small sided games, to create a well-rounded athletic development program.
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5/6/2025 Redefining the Weight Room: A Smarter, More Individualized Approach to Resistance TrainingRead NowIn today’s athletic landscape, the weight room is evolving. No longer is it a place solely defined by iron, sweat, and the relentless pursuit of “strength” and “power” through rigid, linear progressions. Instead, it is becoming a dynamic environment for cultivating individual movement solutions, enhancing neuromuscular efficiency, and preparing athletes for the demands of chaotic, real-world sport.
Moving Beyond the Traditional Model The traditional resistance training model often focuses on maximizing load and intensity in pursuit of maximal strength. While this approach can be effective, it also creates blind spots, ignoring how each athlete’s structure, history, and sporting demands interact. Heavy lifting is not inherently bad, but when it’s used as the only method, it fails to support the complexity and asymmetry of human movement in sport. We see the weight room as more than a place to load the bar. It’s an opportunity to expose athletes to new movement patterns, enhance coordination, and fill gaps that their sport-specific actions may not address. Through creativity and strategic thinking, the weight room becomes a lab for motor learning and problem-solving, not just brute physical development. Individualization: The Cornerstone of Effective Training No two athletes are alike, so no two programs should be either. Every training menu we design considers a broad spectrum of factors:
This framework allows us to customize exercise selection, loading schemes, tempos, and ranges of motion to align with each athlete’s unique needs, rather than force them into a cookie-cutter mold. Breaking the Symmetry Myth One of the most common missteps in conventional training is the overemphasis on symmetry and “perfect” positioning like deep squats for everyone. In reality, sports demand asymmetry, rapid adjustments, and controlled chaos. Over-reliance on symmetrical, deep movements can desensitize athletes to the subtleties of coordination and muscle slack reduction, both of which are critical for high-performance outcomes. We pay close attention to foot positions, stance variations, grip types, and loading asymmetries to reflect the variability of sport. Training isn’t about conforming the athlete to the lift; it’s about adapting the lift to the athlete. The Principle of Minimal Effective Dose More is not always better. In fact, excessive training volume often leads to CNS fatigue, compensation patterns, soreness, and a breakdown in technique. Instead, we adopt a “minimal effective dose” philosophy: get the adaptation with the least risk. This approach includes:
This mindset ensures athletes remain fresh, focused, and adaptive over the long haul. Rethinking Strength: It’s More Than Big Lifts “Big rock” movements, squats, deadlifts, presses, have their place, but they don’t cover the full spectrum of athletic needs. True development involves filling in the coordination and control gaps left by these patterns. We implement higher-coordination activities to develop sensory awareness, timing, and body control under stress. These aren’t gimmicky “circus acts,” but targeted patterns that tie directly into sports performance. Our coordination training framework includes:
By layering in complexity, we build athletes who can solve motor problems, not just follow scripts. Understanding Force: Potential vs. Expression In the weight room, we don’t just train to lift more, we train athletes to express force effectively under contextual conditions. This distinction guides how we structure force development:
To target these qualities, we break down force training into:
Structuring the Training Week We separate training stressors to better manage CNS fatigue and optimize adaptation:
This dual structure allows us to develop both ends of the force-velocity curve while providing recovery for the neural system and room for motor learning. The modern weight room should be a space of exploration and individual growth. With an expansive toolbox and a deep understanding of variability, we can build athletes who aren’t just strong, but capable, athletically intelligent, resilient, and adaptable. As coaches, our role is not to impose our favorite lifts or chase outdated metrics of success. It’s to observe, listen, adjust, and guide athletes toward their unique potential. The barbell is just one tool. The real power lies in the system, the strategy, and the athlete in front of us. 5/1/2025 Blending Max Effort, Dynamic Effort, and Repeated Effort Methods for Athletic Force DevelopmentRead NowIn the pursuit of elite physical development, an athlete’s ability to produce force, both maximally and explosively is paramount. Whether sprinting, cutting, jumping, or tackling, success often hinges on how much force an athlete can apply, how quickly they can apply it, and how well their body can sustain it over time.
To develop these characteristics, physical preparation programs often rely on three time-tested resistance training methods: the Max Effort Method, Dynamic Effort Method, and Repeated Effort Method. Each plays a unique role in building the full spectrum of athletic force production. 1. Max Effort Method: Building Absolute Strength The Max Effort Method focuses on lifting near-maximal to maximal loads. By training at these intensities, athletes are forced to recruit the highest threshold motor units, the fibers responsible for producing the greatest amounts of force. How it Works: Heavy loads, typically lifted for 1–4 repetitions & full recovery between sets (3–5+ minutes) to maintain high outputs. Why it Matters: Absolute strength serves as the foundation for all other expressions of athleticism. The stronger an athlete is, the higher their potential to sprint faster, jump higher, and express power more effectively. 2. Dynamic Effort Method: Enhancing Rate of Force Development While maximal strength is critical, athletes must also apply force rapidly. The Dynamic Effort Method trains exactly that — the rate of force development. Rather than focusing on lifting the heaviest weight, the goal is to move submaximal loads as fast and explosively as possible. How it Works: Lighter loads lifted for 1–3 reps per set & an emphasis on maximal bar speed, not grinding through reps. Why it Matters: This method teaches athletes to “turn strength into speed.” An athlete who can generate high force quickly has a major advantage in shorter sprints, quick changes of direction, and explosive sporting actions. 3. Repeated Effort Method: Building Muscle and Work Capacity The Repeated Effort Method involves lifting moderate to heavy loads for higher repetitions, typically performed close to technical or muscular failure. How it Works: Multiple sets of 5–20 repetitions, depending on the goal & often used to support primary lifting patterns. Why it Matters: Increased muscle mass enhances an athlete’s ability to produce force, protect against injury, and maintain performance over longer periods. A larger, more fatigue-resistant “engine” supports both maximal and explosive efforts. Diving is a must-have skill in the youth’s training process. At our Foundation level, we consider diving a fundamental movement pattern and a critical building block for athletic development. This rudimentary action is a staple within our program because it teaches universal athletic qualities that transfer across disciplines.
By incorporating diving into training, we help individuals learn effective direction of force application, with an emphasis on horizontal force production. This is crucial because many of the most important athletic actions: sprinting, cutting, jumping forward, tackling, rely on the ability to project force efficiently in a horizontal manner. Moreover, diving promotes total body projection, teaching athletes to coordinate and sequence their upper and lower body to generate maximum propulsion. This full-body synchronization is key for building the neuromuscular foundation needed for dynamic movements. Both of these concepts: horizontal force application and total body projection, are essential pillars for long-term acceleration development. Individuals who appreciate these early are better prepared to sprint faster, change direction more powerfully, and resist injury under high-velocity conditions. Ultimately, diving serves as a gateway skill that supports higher-level athletic performance, building strong, adaptable movers from the ground up. Force in human movement and athletic performance has several key characteristics that influence how it affects motion. These include the following:
1. Magnitude (Amount of Force) Refers to the quantity or size or strength of the force applied. Greater force typically results in greater acceleration or movement, as per Newton’s Second Law (Force = Mass × Acceleration). 2. Direction (Where the Force is Applied) The force must be applied in the optimal direction for efficient movement & maximal performance. 3. Point of Application (Where Force is Applied on the Body/Object) The location where force is applied can influence movement solutions. 4. Line of Action (Alignment of Force Application) The path along which force is applied, often related to effective line of force application. Misaligned forces can cause inefficiencies or poor outcomes. 5. Rate of Force Development (RFD) The speed at which force is generated, crucial for athletic actions. 6. Duration The length of time force is applied during movement. Longer durations are beneficial for acceleration and change of direction, while shorter durations are key for max-speed patterns. 7. Variability The ability to adapt force output based on changing conditions or movement demands. This helps athletes adjust to unpredictable environments in sports. 8. Frequency How often force is applied in a specific timeframe, regular or random patterns. 9. Impulse (Force × Time) The total force exerted over time, affecting acceleration and momentum. Increasing impulse (by applying force over a longer period) improves movement efficiency. Impulse directly influences an object’s momentum (Momentum = Mass × Velocity). Greater impulse leads to a greater change in velocity, making it critical for acceleration, jumping, & directional changes. 10. Force-Velocity Relationship This relationship is inversely related: Higher force = lower velocity & lower force = higher velocity. |
AuthorJamie Smith is a proud husband and father, passionate about all things relating to athletic development and a life long learner, who is open to unorthodox ideas as long they are beneficial to his athletes. Categories
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Email: [email protected]
*By accessing this website and/or purchasing or utilizing the articles, emails, programs, images, videos, services and/or products, you are agreeing to this disclaimer in its entirety. The content on this website and the educational products sold within are the intellectual property of The U of Strength, LLC and may not be replicated, reproduced, or sold without prior written consent from The U of Strength, LLC. Website, social media and product content provided is for informational purposes and meant to be utilized by athletes, sport coaches, and fitness professionals at their own discretion. It is not meant to substitute advice or guidance from qualified medical experts, and misuse of the information can result in serious injury. Any fitness program should be administered under the discretion of qualified professionals who take into account individual differences in health and ability. While our programs have found success with the athletes who train at our facility, individual results vary and we do not guarantee any specific results. The U of Strength, LLC assumes no liability from the misuse of the content provided or products purchased. Users assume all risk when implementing our ideas in theirs or their clients’ real life training experiences.