Complex Training

Strength work has been shown to improve sports performance particularly for sprinters, jumpers and throwers but it is not beneficial in developing rate of force - the speed with which force is achieved in a movement. For example, it takes around 400 msec to develop maximum force during a squat exercise, but the foot-ground contact time in sprinting is around 90 msec so there is not enough time to produce maximum force in sprinting. Therefore, for speed strength events, like sprinting, it is the rate of force development that becomes more important than absolute strength.

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