The strength-speed continuum is a sequence of exercises ranging from absolute strength to absolute speed. As a coach, or even a self coached athlete, it is important to understand the strength-speed continuum as it makes up the derivatives of power (power = force x velocity). At a very basic level, improving either side of the power equation will increase the outcome of power and potentially athletic performance.

Heavy Prowler Pushes

Absolute Strength:

Squats, Deadlifts, Pressing, Pulling, Carrying, pushing or dragging heavy things.

Strength Speed: (moving heavy weights fast)

Olympic Lifts: Exercises that require a high velocity but are still lifted at high percentages of 1 rep max. Kettlebell swings and Dynamic Effort as per Westside can also come under here.

Speed Strength:

Loaded Jumps, Medicine Ball Throws, Resisted Sprints, Bench Throws.

Absolute Speed:

Unloaded Jumps, Sprints, Hurdle Hops, Explosive Pushups.

While the above list isn’t complete with every exercise possible, understanding which end of the spectrum exercises and loading fit will help take your programming or training to the next level when it comes to power development. Part 2 will identify a strength-speed continuum specifically to enhance short sprint speed.