Training for Power & Acceleration: Velocity Based Training for Sports Performance

Power & Acceleration | What can I do to Start Training Now?

Our First entry comes from a Question from Jake Taraska of FACTR Baseball 17U … His Question: “What can I Do to increase my power and acceleration before we start training?”

So lets begin. In the S8 Development program, speed, and athletic performance in general, comes down to 8 Components

  1. Posture & Structural Integrity
  2.  Core Strength & Endurance
  3. Flexibility
  4. Power – where P=(Force*Distance)/Time
  5. Mechanics – Bio-mechanical form and positioning of the body during movements
  6. Physics (the angles at which the body moves and the proportions of power applied)
  7. Mentality, Focus & Aptitude
  8. Recovery

At S8 we focus on developing all 8 Components, but today for purposes of this post and video, we’re going to focus on Power, which will generate the fastest return on effort invested assuming you already got all the other components are covered.

The Biggest word in performance today is:


But What is Power?

Well I can tell you what it’s not. It is NOT how much you can max, or how many reps you can do. Honestly its not really specific to the weight room at all. The first thing you need to do is get your mind off of any weight thats found in a commercial gym unless it involves a pull up bar, a roman chair, or a squat rack. And no. Squat racks are not for curls.

We’re trying to build POWER, which is speed applied to force in a given time, not beach muscles.

Meat heads and workout-warriors… you’ll find the x button at the to right corner of this screen, athletes… continue on

Plain and simple if you generate more power you’ll be faster and generate more force in any movement you make, the key is to make sure is applied in a movement pattern that trains all of the chain posterior or anterior and sometimes both.

the Best moves in the book for this are hands down the Russian Kettle Swing, and the Front Squat.

1. First lets breakdown the Russian Kettle-bell Swing

  • Keep the back erect, with chin up, and chest out / shoulders back
  • The movement begins and ends in the hips with the “Hip Hinge”
  • Break at the hips and send the buttocks as far back before you “bend over”
  • Contract the gluten while extending all of the muscles in your legs and lower back to explode the hips forward, un-hingeing the hips

2. Now Lets Talk about the Front Squat or what I like to call the Rack Squat

  • Swing or hike the bell or heels into a rack (AKA Goblet) position, keeping the bell firmly to the chest with chin up and tight core
  • Using the same Hip-Hingeing Movement, Begin the squat by breaking at the hips and sending the buttock behind your heels,
  • Once you’ve initiated a hip-hinge begin to sit down and backward to the box
  • Once you hit the box, drive up thrusting the hips forward and through as fast and explosively as possible to the start

So how can you put these into practice?

Simple, Get your mind out of Maximum load based training, and start think in terms of Volume and Velocity.

  1. That is, add up the number of reps, x the number of sets, x the poundage in one workout, and you’ll get your total tonnage.
  2. Next Track your time under work, and rest time. Add up only the amount of seconds you were under tension divide by 60 to get the total number of minutes
  3. Now divide the tonnage by the number of minutes, and get your Work Rate.
  4. Increase the Work-rate, and you’ll increase your performance.

Adequate rest and recovery is necessary, as well as nutrition, mental readiness is a given, structural work and flexibility are all required elements. but this gives you the basics for developing power… not just beach muscle. Do these 2-3 times per week. track time under work tonnage, and volume ( and if you train with S8 use your PUSH band Data, and you’ll see increases in speed. Guaranteed.JJ Morris
Director of Performance | S8HP
August 18th, 2015