a quick recap is that one axis is force, or the heaviest load you can move irrespective of time and the other axis is velocity, or how fast you can move a given load.
So lets break the "curve" down a little shall we?
Now as you can see there are various strength qualities that you've probably never heard of or even trained for (on purpose that is).
Max Strength refers lifting loads that are 90- 100% of your maximum so we're talking max bench press attempts and lifts of that nature. Car pushes is another example here for "other" max strength related activities.
Strength Speed refers loads moved in the 80 - 90% range of your max so the force requirements is a slightly lower that will equate to slightly greater velocity outputs. So it's a submaximal effort here but at a relatively high load still like an Olympic lift.
Speed Strength refers to loads moved in the 30 - 60% range of your max so now your essentially using a 50% split or close, of strength and velocity during these activities like a resisted sprint or plyometric exercise.
Max Speed (or velocity) is pure speed of movement like sprinting or a boxing combination.
I left out power deliberately because it's where strength speed and speed strength meet and overlap and can be dependent on your muscle fibre make up and training experience. A weighted jump is an example of a display of power.
Notice I haven't mentioned anything about sets and reps yet - this will be discussed in a future installment, but generally I think we'd all agree the the lighter a load is then the more reps we can do with it. This is true but rather then think of training in terms of reps, volume etc, how about focusing on the speed of the movement?
So now that last paragraph reads "I think we'd all agree that the lighter a load is then the faster we can lift it".
Yes much better!!
Next up: Velocity Based Training
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