Earlier last week, I posted some videos on how to transfer strength gains to speed training by using drills to improve the shapes of sprint mechanics as well as agility. However, at Impact, we believe it’s about more than simply lifting weights. We focus on teaching athletes how to maximize force production by lifting weights with proper technique in order to reach their potential.
(Before reading this article, note that there is no one-size-fits-all approach to maximizing force production. Over the years, I’ve experimented with various methods, from Olympic lifts to complex techniques like the French contrast and landmine variations. My experience highlights that exercise selection needs to be tailored to an individual’s unique biomechanics, sport-specific demands, and current training stage. There is more than one way to achieve a goal – the key is identifying the most effective path for each athlete, given that they follow a consistent protocol.
To achieve maximal force production, it’s crucial to distinguish between universal and individualized aspects of exercise technique.
Universal Technique: Building a Strong Foundation
- Safety and Injury Prevention: This is paramount. Proper form and technique are essential to avoid injuries. Maintaining good posture, core engagement, and controlled movement throughout exercises is key. Having the proper qualifications such as your CSCS as well as an understanding an athlete’s injury history further support safe and effective training.
- Biomechanics: Understanding how the body moves and proper joint alignment is essential for all athletes. Exercises should target the intended muscle groups effectively and safely. This why technique is important.
- Progressive Overload: This principle applies to everyone. Gradually increasing weight, reps, or sets over time is key to muscle growth and strength gains. This also means progressing exercises as the athlete gets stronger. For example, with the hinge movement: supine glute bridge > kettlebell deadlift > trap bar deadlift > sumo deadlift > conventional deadlift. This ensures proper technique is used, rather than simply lifting the weight for the sake of lifting it.
Individualized Aspects of Technique: Tailoring the Approach
Anatomy plays a big role. Lever lengths, flexibility, and injury history can all influence how someone performs an exercise most effectively.
Example: Squat Mechanics with Long Femurs
An athlete with a longer femur should reach parallel depth, but achieving this requires proper form.
- Joint Angles:
- Hips: Due to the longer leg bone, they may need to bend their hips more (greater hip flexion) to reach proper depth while keeping their torso upright. This can benefit the knees (explained below).
- Knees: Conversely, knee flexion (bending) might be slightly reduced compared to someone with shorter femurs squatting to the same depth.
- Center of Gravity and Torso Angle: Maintaining an upright torso during a squat with long femurs can be challenging. The athlete’s center of gravity may shift forward, leading to a more forward-leaning torso angle. This can be mitigated with proper form adjustments (see below).
- Force Distribution: The altered joint angles can affect how forces are distributed throughout the body.
- Lower Back: The increased forward lean might put more stress on the lower back if core strength isn’t sufficient.
- Knees: On the positive side, the reduced knee flexion can translate to less stress on the knee joints.
Tips for Athletes with Long Femurs:
- Wider Stance: A wider foot placement can improve balance and allow for a more upright torso.
- Ankle Mobility: Ensuring good ankle dorsiflexion (ankle bending upwards) is crucial for proper mechanics.
- Focus on Core Strength: A strong core helps maintain a stable and neutral spine during the squat.
- Squat Variation: Some lifters with long femurs find a front squat or goblet squat more comfortable due to the altered torso position.
Beyond Technique: Experience, Goals, and Learning Styles
- Experience Level and Variation: Beginners need to focus on foundational movements and proper form before progressing to complex exercises. Experienced athletes can handle more advanced variations and higher intensity training. An example would be an athlete who can squat with 1.5 times their bodyweight and has mastered the dumbbell reverse lunge. Advancing to a Bulgarian split squat and manipulating the time under tension will create different adaptations for the athlete, raising the ceiling for their athletic potential. Then again, these progressions may vary depending on the individual’s goals as well. Not everyone needs to squat that much depending on their sport.
- Training Goals: Whether someone is aiming for strength, hypertrophy (muscle growth), or improved mobility will influence the specific techniques they need to prioritize. For example, research shows that increasing the cross-sectional area around the knee area can potentially make runners slower. Therefore, it might be prudent to be cautious of excessive hypertrophy added to a program for advanced sprinters.
- Learning Style: Some people learn best with visual cues, while others prefer kinesthetic (feeling the movement) or auditory (verbal instructions) approaches. A good coach will adapt their teaching style to the individual. Visual cues are a common learning style, but other approaches exist.
Conclusion: Maximizing force production for the Athlete is a Journey
Effective force production to increase speed goes beyond just lifting weights. By understanding both universal and individualized aspects of technique, coaches can create safe and effective programs that optimize force production and movement patterns. Remember, this is a journey. As athletes progress, exercise variations, intensity, and goals will evolve. By tailoring the approach and prioritizing proper technique, coaches can empower athletes to translate strength gains into explosive speed and reach their full athletic potential.