In this article, I discuss, what is a rate of force development? To ensure you understand this concept in a complete way, I will be providing a definition, it’s relation to our training and how you can implement it/why it is important!
Let’s get to the information!
Rate of Force Development Explained:
A rate of force development refers to how quickly your muscles can produce force to move a weight. We know what moving a weight is done through the force that our muscles produce. While how quickly this weight is moved does relate to our overall strength, how quickly we can apply this strength plays a big role in our rate of force development.
We can use power training techniques to teach our muscles to turn on quickly and apply force with speed. The quick force production mainly comes from our type 2 muscle fibres. These are our fast twitch muscles fibres that handle powerful/heavy movements.
Its Relation to Our Training:
Why might this be important for our training? Well, the better our power production is, the more efficiently we can train. The more efficiently we can train means the greater the results. Gaining muscle, strength and power is all interrelated. If you gain in one, you help the others.
In the case of weight training, gaining power will help your strength through being able to use your current strength explosively, thus allowing you to move more weight and become stronger in a more efficient way. This increase in strength means we can lift heavier weights. If we tailor our training to hypertrophy, the ability to lift these heavier weights will help us to build muscle as we can apply more training stimulus.
That is the main relation of this concept to our training. However, how does our rate of force development relate to different sports/activities? In any and all sports, explosive movements are required. The greater our rate of force production, the more explosively we can and will move. The more explosive we can be, the better we can perform.
Plain and simple!
Implementing Rate of Force Development/Developing It:
Now that we understand what a rate of force development is, and why it is beneficial, lets talk about how we can implement the idea of developing it into our training! This goal would be achieved through power training.
Power training involves short duration, quick and explosive movements. The type of exercise that is most relative to this would be plyometrics. Your muscles are required to turn on quickly in order to perform the quick style of movement, and they must quickly produce force to propel whatever resistance you are trying to move.
However, progressing our force production isn’t just limited to plyometrics. We can change up how we perform our standard weight training reps as well. Instead of 12 reps in a set of squats, how about 6? Instead of going to failure, how about having lots of reps left in the tank so we can move the weight with speed throughout the set and teach our body to produce force quickly.
A great tool for developing our rate of force development are resistance bands. I will link an article as to how you can use them in your training, as well as a review of the resistance bands that I use!
The Gist on This Concept:
All in all, this concept refers to how quickly our muscles are able to produce force. It has specific applications and benefits within our training, as well as sports activities outside of the gym.
What do you think about this concept? Has this information been beneficial for you? Thank you very much for reading this article, I love having the opportunity to provide information for those in search of it. As always, if you have any questions or comments, please do not hesitate to leave them below and I will be sure to reply!
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Until Next Time,
Please refer to my liability disclaimer to ensure you know who is responsible for use of this information after reading.