Welcome to this week's newsletter!
Keep reading to find out our exciting new developments coming to FORCEVELOCITYGROUP.COM
IT'S RUN CLUB TIME!
EVERYONE is welcome! There is no ability we are looking for. We are all runners.
The live meet ups are a chance to connect in real life and to ask your coaches any questions, get tips and also technique advice. So, please do come to these whenever possible.
Run club on this Saturday with Tee 10.45am meet up outside of Barry’s Queensway, we will run to Paddington Track for some Leopard style drills and then run back for a FVR catch up and chill! Using the mix of outdoor running and strength moves is a really dynamic way of moving and using your muscles in a way that you wouldn't normally do in a conventional gym - so we will see you there for some running and chat time!
We cant wait to see you there and bring the Force Velocity energy!
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Hi gang!
I saw a really cool pyramid infographic on Instagram yesterday, which showed strength as the basis of all performance sports, which it rightly is. Of course, you need cardiovascular health too, and this relationship got me thinking about our namesake; Force Velocity.
I don't know how many of you know what the Force Velocity Curve is, but it's a helpful thing to understand, as it’s relevant to some programming cycles you might follow, and should reinforce your reasons for strength training as much as doing the actual thing that you love; running, cycling, swimming etc.
So, while trying not to be too geeky and boring, I thought I'd explain what it is, and why it's important for any competitive sport.
This curve lies at the heart of all athletic development. It's the visual representation of the inverse relationship between force (strength) and velocity (speed). Basically, what it shows is that as force increases, speed decreases and vice versa. For example, a one rep max (1RM) back squat needs huge force, but is very slow. Whereas sprinting needs far less force but is high speed.
Simple, right?
It's also helpful though, because it represents five different zones.
Bang in the middle of those two areas is your peak power, which is critical for any competitive sport. And then above and below the peak power zone are strength-speed and speed-strength zones. Coaches can use this to organise training cycles, which change according to the amount of resistance involved. They’re all important.
Maximum Strength:
As explained above, this is training your body to your body to produce maximum force, where you’re shifting loads close to 100% of your one rep max. If you were a coach starting to train a performance athlete, you’d likely only use this zone at the start of a training cycle as part of general preparation (which is a bit like off-season, where you aim to improve general physical qualities). It would phase out as the event or competition get closer, and be replaced by sport-specific training.
Strength-Speed:
The strength-speed zone involves weight between around 80-90 % of your 1RM. You’d move faster than in maximum strength, but still under a lot of resistance. Olympic lifts like a barbell snatch or clean fall into this zone.
Power:
All track and field athletes need this. Training in the power zone involves weights between 30-80 % of your 1RM and involves moving a mass with speed. Think of those vile, ‘gassy’ dumbbell movements like a snatch or thruster, or a resisted sprint or med ball squat jump… we know how they make us feel!
But power training is brilliant for metabolic conditioning (helping your body use energy more efficiently and being able to do more in less time) and as I said above, its essential for all performance sports, from running to rugby. Even if you are a long-distance runner, you will always benefit from being more powerful.
Speed-Strength:
This trains your ability to absorb and transmit forces quickly, using weights between 30-60% of your 1RM. This zone can be very taxing on the central nervous system, and needs a good base of maximum strength first, so that your muscles and tendons can rebound quickly from the high rate of contractions you’d be performing here. Think medicine ball throws, plyometrics and counter moves like a box jump.
Maximal Velocity:
Dedicated to speed development, working with either just bodyweight, or up to 30% of your 1RM. An obvious example is a sprint.
So why is this important?
I think we are all inclined to just do the thing that we love, right? I'm guilty of that, too. When time is short and you only have an hour to spare, it's so tempting just to run or cycle. But to have longevity in your sport and to be able to run, cycle or swim at your full potential, you need all aspects of the Force Velocity Curve. Being good at the things on the left unlocks the next element to the right.
Here's what happens when you do that:
1. Heavier loads can be lifted at fast speeds
2. This increases power production and explosiveness
3. If you've got more power and explosiveness, then hey presto, you've increased your capacity for speed.
So, go get those gainzzz, gang. Get the foundations in place, and let the rest unfold.
Coach Sal xx
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PACES OF FORCE VELOCITY
⁃ Base pace or shake out : any pace you can consistently hold and breath easy at. Any pace that allows you to recover actively.
⁃ Float : 10k pace, smooth and conversational. Breathing becomes heavier but its a solid sustainable pace.
⁃ Goal 5k : If we asked you to run your fastest 5k this would be your pace. Strong and desirable, just the way we like our coffee! Your mouth is open, your breathing is heavy and you feel powerful.
⁃ Goal Mile Pace : If we asked you to run your fastest mile, what would be your pace? Nippy AF! No time for any chat here!
⁃ Sprint/ Fly : short sharp surges of absolute power. 0 to 100 in a flash! Byeeeee
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PODCAST OF THE WEEK
BEN GREENFIELD AND JAY SHETTY - HOW TO TRAIN YOUR BRAIN + BODY FOR OPTIMAL SLEEP AND PERFORMANCE
Ben Greenfield chats with Jay Shetty about optimizing your body to be healthy. The enormous factors, including physical, emotional, and mental presence, hugely affect our fitness. It’s no longer just about going to the gym or doing a full body workout to stay fit and attain boundless energy. You are not crushing a healthy lifestyle if you’re only focusing on one aspect of yourself.
Ben is a human performance consultant, speaker, and New York Times bestselling author of 17 books, including the widely popular titles Beyond Training, Boundless, Fit Soul, Spiritual Disciplines Journal and the Boundless Cookbook. He is also the founder of Kion, a nutritional supplements company that combines time-honored superfoods with modern science to allow human beings to achieve peak performance, defy aging, and live an adventurous, fulfilling, joyful, and limitless life.
LISTEN HERE
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