|
In sport, athletes rarely receive force passively. They manage it, redirect it, and convert it into their next action, all in milliseconds. That’s why one of the most misunderstood concepts in training is the idea of “absorbing” force.
Absorption implies that force simply disappears into the athlete’s body like a sponge. But in reality, high-level movers don’t soak up force, they accept it, organize it, and use it. Force acceptance is an active, coordinated strategy, not a passive one. And when coaches train it correctly, it becomes a powerful gateway to speed, change of direction, jumping, and injury resilience. What Force Acceptance Really Means Force acceptance is the athlete’s ability to receive incoming force, maintain structural integrity, and actively prepare for the next movement solution. It’s not about bracing as hard as possible. It’s not about collapsing and absorbing load. It’s about finding a middle ground where the athlete yields, organizes, and responds. High performers do this instinctively:
These moments require more than “strength.” They require the coordination to manage force smoothly and rhythmically. Why “Absorption” Misses the Point Traditional training often teaches force absorption as:
While these patterns may look clean on paper, they don’t show up in sport. Over-bracing actually limits:
Athletes need to flow into the next action, not freeze, drop, or stall in the name of “control.” Absorbing force is passive. Accepting force is active, dynamic, and sport relevant. Force Acceptance Is a Skill Just like sprinting or cutting, force acceptance must be taught and progressively developed. Athletes need exposure to controlled chaos: angles, rhythms, perturbations, unexpected bounces, and variable speeds. When we train force acceptance, we aim to improve: 1. Yielding Capacity The ability to eccentrically load without collapsing. Soft enough to accept load, stiff enough to retain shape. 2. Rhythmic Coordination Managing force across multiple joints in sequence, ankle, knee, hip, trunk, like a well-timed braking & re-accelerating system. 3. Movement Capability under Load Every landing or deceleration sets up the next action. Force acceptance improves readiness & movement “options.” 4. Energy Redirection The hallmark of elite movers: smooth transition between storing & releasing energy. How We Train Force Acceptance We integrate force acceptance strategies across warmups, plyometrics, and field work. A few examples: Yielding Isometrics
Rhythmic Decels & Landings
Perturbation-Based Activities
High-Velocity Strategies
What Effective Force Acceptance Produces When athletes improve force acceptance, we see measurable changes:
The Bottom Line Force absorption is outdated. It traps athletes in rigid patterns that don’t translate to sport. Force acceptance is the future: A dynamic, coordinated, and proactive strategy that bridges strength qualities with motor skill. When we train the athlete, not just the muscles, we prepare them to thrive in the fast, unpredictable, high force world of sport.
0 Comments
Heavy resistance training has always played a key role in developing strong, powerful, and resilient athletes. But simply lifting heavy isn’t enough. How max effort work is programmed, coached, and executed determines whether it drives long-term adaptation or leads to stagnation, frustration, or unnecessary risk.
In our training environment, we apply the max effort method with a balance of structure and flexibility, an approach that builds strength, confidence, and consistency while still respecting how an athlete feels on any given day. Rep Ranges & Intensity Options When using the max effort method, we primarily stay in the 1–5 rep range. This zone provides the best blend of:
Rather than forcing athletes to hit a predetermined number, we work within an intensity bandwidth of roughly 10%. This allows us to match the load to the athlete’s readiness and capacity on that specific day. Example: Heavy Set of 3 Reps Intensity options might include:
This sliding scale ensures the athlete still receives the intended max effort stimulus while honoring the simple truth: not every day is a PR day, but every day can be a productive training day. Flexible Rep Schemes Another effective strategy is to set the load first and allow the athlete to pick the rep count within a defined range. Example: Work up to 90% of 1RM, then choose 1, 2, 3, or 4 reps. This approach:
Athletes learn to interpret strain, manage their own effort, and build awareness of what “heavy but quality” truly feels like. Rules for Heavy Resistance Training To keep max effort training productive, safe, and repeatable, we follow three simple rules: 1. At least three preparation sets These aren’t just warmups, they’re opportunities to:
2. The “one opportunity” mindset When it’s time for the heavy set, we treat it like a single chance to get it right. This builds:
3. Leave one rep in the tank We always shut it down with at least one rep left, which helps:
The max effort method isn’t simply about lifting the heaviest weight possible. It’s about learning how to:
By combining structured intensity ranges, flexible rep choices, and clear execution rules, we build a training environment where athletes can push their boundaries safely, develop force capabilities, and make progress that lasts, not just today, but across an entire training career. This is how the max effort method becomes more than a number on a bar. It becomes a cornerstone of long-term athletic development. 6/4/2025 Bridging the Gap: Integrating Weight Room & Movement Principles for Complete Athletic DevelopmentRead NowOne of the most common and costly mistakes in athletic development is treating the weight room and the field or court as separate worlds.
Too often, strength work is compartmentalized, viewed solely to build muscle or power, while technical or tactical work is reserved for the sport setting. This disconnect creates athletes who are strong in the weight room but struggle to transfer those qualities into skillful, adaptable movement during sport. At our core, we believe in integration, and we’ve seen the results firsthand. Connected Training: One System, Many Environments We aim to facilitate and reinforce movement concepts across every part of the training process. Whether an athlete is squatting in the weight room, responding to perceptual information in an agility environment, or changing direction in a small-sided game, they’re engaging with the same underlying principles. By aligning our language, constraints, and intentions, we help athletes own the concept across a spectrum of contexts, from closed to open environments. One such concept is center of gravity (COG) management, a fundamental element of both physical performance and injury resilience. The Concept: Center of Gravity Management At its core, COG management is the relationship between the center of mass (COM) and base of support (BOS). Athletes who can efficiently shift, lower, or manage their COM in relation to their BOS are:
Whether you’re in a gym or on the court/ field, the principle is the same. And so is the language we use to coach it. Tactic: Manipulating Stance Width to Teach COG Control In the weight room, one simple way we reinforce this concept is through stance manipulation in squat variations. The goal isn’t just strength, its awareness, control, and transferability. Here’s one way to apply this:
The real magic happens when athletes recognize that the stance, they use in a squat is related to how they cut, land, or absorb contact in sport. And when we as coaches use a shared language, and aligned intentions, we create a training ecosystem where strength and skill development feed each other, not compete for attention. So, whether it’s in the squat rack or during an agility activity, we’re constantly reinforcing center of gravity awareness, giving the athlete the tools to adapt and thrive in any environment. Train smarter. Teach concepts. Integrate for impact. 6/3/2025 How Many Repetitions Should I Perform? Rethinking Reps Through the Lens of Motor Learning and Athletic DevelopmentRead Now“Should I do sets of 3, 8, or 10?”
It’s a common question in athletic development and strength training. And while the answer depends on your goals, it’s also easy to get lost in the numbers and lose sight of something more fundamental: the intention behind each movement and the connection between them. Reps matter, but not as much as why and how you’re doing them. Repetition Schemes Have Their Place Let’s not dismiss reps entirely. Different rep schemes serve different physiological purposes. These ranges are useful tools in the toolbox, but they’re not the whole picture, especially when the goal is improved movement capability, coordination, or transfer to sport. Movement Intent Comes First If you’re mindlessly grinding through a set of 10 without understanding what you’re trying to achieve, you’re missing the mark. What matters more than the exact rep count is:
Intent drives adaptation. If your focus is on owning internal rotation during a split squat, or maintaining inside edge pressure during a lateral step-up, that intent will shape the outcome, regardless of whether you’re doing 3 reps or 10. The Power of Connection: Movement Truths Every exercise is an opportunity to reinforce movement truths, the fundamental motor strategies that show up both inside and outside the weight room. When reps are approached with connection in mind, the result is what some coaches call “sticky” behaviors, patterns that hold under pressure, fatigue, or the unpredictability of sport. Examples include:
These aren’t isolated movements; they’re puzzle pieces that fit into the broader picture of athletic performance. Reps Are a Tool, not a Rule Instead of asking, “How many reps should I do?”, consider asking:
If those questions are answered clearly, then 3 reps might be plenty, or you might need 8 to get the desired effect. Don’t let numbers on a page dictate the depth of your training. Reps don’t build athletes. Intention and connection do. Let the reps support your purpose, not define it. 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. |
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
All
|
RSS Feed
Services |
The Gym |
|
Tel: (860) 833-9366
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.
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.