goergen1
08-20-2007, 10:11 AM
RFD is key for most power/speed athletes
by Mike Sergent
For weightlifters and powerlifters, the bottom line for their weight training is usually how much weight is ultimately lifted at contest time (max wts are lifted with maximum force output.) For athletes in other power sports, such as track and field (particularly throwers), the rate of force development(RFD) is of the greatest concern.
Improving RFD can be accomplished by employing several different techniques. One way is through improving max force output. This is why we do heavy squats, presses, and pulls from the floor. However, heavy weights move slow! We don't want to train this way all of the time(especially when the implement you are trying to overcome is only 16 pounds, or 2 kilos, etc). Speed of movement must be trained as well.
When doing explosive lifts such as the clean or snatch, keep "bar speed" high by training in the 60-80% range. Typically, optimal RFD is achieved at 76-82%. (Keep the reps per set at 1-3. Lighter weights do not always mean high reps per set. If you want volume, increase the number of sets and allow full recovery between sets so each set is high quality. Trust me, if you do 20 reps at 70-80% in sets of 2-3, you will know you worked out!)
Another benefit of training in this range is that your lifting technique should be slightly better. Combine the lighter, high quality, explosive clean or snatch with heavy strength movements like the squat and heavy ancillary lifts such as shrugs, "lift off" movements and power pulls to really boost your clean max, and ultimately increase RFD.
by Mike Sergent
For weightlifters and powerlifters, the bottom line for their weight training is usually how much weight is ultimately lifted at contest time (max wts are lifted with maximum force output.) For athletes in other power sports, such as track and field (particularly throwers), the rate of force development(RFD) is of the greatest concern.
Improving RFD can be accomplished by employing several different techniques. One way is through improving max force output. This is why we do heavy squats, presses, and pulls from the floor. However, heavy weights move slow! We don't want to train this way all of the time(especially when the implement you are trying to overcome is only 16 pounds, or 2 kilos, etc). Speed of movement must be trained as well.
When doing explosive lifts such as the clean or snatch, keep "bar speed" high by training in the 60-80% range. Typically, optimal RFD is achieved at 76-82%. (Keep the reps per set at 1-3. Lighter weights do not always mean high reps per set. If you want volume, increase the number of sets and allow full recovery between sets so each set is high quality. Trust me, if you do 20 reps at 70-80% in sets of 2-3, you will know you worked out!)
Another benefit of training in this range is that your lifting technique should be slightly better. Combine the lighter, high quality, explosive clean or snatch with heavy strength movements like the squat and heavy ancillary lifts such as shrugs, "lift off" movements and power pulls to really boost your clean max, and ultimately increase RFD.