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Plyometrics and Rate of Force Development

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Fred Duncan

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22,105 görüntüleme • 1 yıl önce •via X (Twitter)

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Train both

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At Mt. Athos Performance, we believe in more than just fitness. We believe in a lifestyle—a lifestyle that prepares you for every moment of life, from work to recreation. Through consistency & discipline, we believe in building the body & soul. Welcome to Mt. Athos Performance.

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This has become my favorite page

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Appreciate that!

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Is this you? Or Lee brown? Where is this?

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Rehab 3-5 months post #aclreconstruction w/ Luca Oyen & Adnane Abid including: ✔️ Eccentric strength ✔️ Deceleration mechanics ✔️ Rate of force development ✔️ Plyometrics & NM control ✔️ Integrated brain training ✔️ Football-specific load progression ✔️ Control-chaos continuum
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Rehab 3-5 months post #aclreconstruction w/ Luca Oyen & Adnane Abid including: ✔️ Eccentric strength ✔️ Deceleration mechanics ✔️ Rate of force development ✔️ Plyometrics & NM control ✔️ Integrated brain training ✔️ Football-specific load progression ✔️ Control-chaos continuum

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Power is the rate of doing work. Force applied through distance, within a limited time window. That’s why jump height alone doesn’t tell the whole story. Rate of force development matters because force that arrives late doesn’t meaningfully contribute to movement. It shows
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Power is the rate of doing work. Force applied through distance, within a limited time window. That’s why jump height alone doesn’t tell the whole story. Rate of force development matters because force that arrives late doesn’t meaningfully contribute to movement. It shows

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POV: you stopped lifting heavy and threw 98 MPH Up until I threw 95, and even in pro ball with the Phillies and Rangers, all I tried to do in the weight room was lift as heavy as I could. Now that I’m trying to throw 100 miles an hour, I’ve realized that’s not the most efficient way to train. This is something I see a lot of guys struggle with. They go to college, get bigger and stronger, but don’t throw harder. And they wonder why. The biggest reason is they’re not training rate of force development. In the pitching delivery, you only have milliseconds to produce force. If you can’t produce a high amount of force in that time, your velocity will be limited. Once I started incorporating rate of force development into my training, I began climbing into the 96, 97, 98 mile an hour range. My favorite ways to train this are overcoming isometrics, oscillatory work, explosive lifts, VBT-style training, ballistic barbell movements, and plyometrics. All of these teach you how to produce force fast, not just how much you can lift. I also created a full guide on this. If you want it, comment “guide” and I’ll send it to you.
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POV: you stopped lifting heavy and threw 98 MPH Up until I threw 95, and even in pro ball with the Phillies and Rangers, all I tried to do in the weight room was lift as heavy as I could. Now that I’m trying to throw 100 miles an hour, I’ve realized that’s not the most efficient way to train. This is something I see a lot of guys struggle with. They go to college, get bigger and stronger, but don’t throw harder. And they wonder why. The biggest reason is they’re not training rate of force development. In the pitching delivery, you only have milliseconds to produce force. If you can’t produce a high amount of force in that time, your velocity will be limited. Once I started incorporating rate of force development into my training, I began climbing into the 96, 97, 98 mile an hour range. My favorite ways to train this are overcoming isometrics, oscillatory work, explosive lifts, VBT-style training, ballistic barbell movements, and plyometrics. All of these teach you how to produce force fast, not just how much you can lift. I also created a full guide on this. If you want it, comment “guide” and I’ll send it to you.

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My favorite jumps and plyometrics ⬇️
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French Contrast Training Strength Movement - high force low velocity High Force Plyometric - low load high intent Fast Strength Movement - ballistic High Speed Plyometric - overspeed (pushes nervous system into velocities faster than possible without assistance improving rate of force development) This sequence serves as a comprehensive peaking method by targeting multiple points along the force velocity spectrum within a single complex
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French Contrast Training Strength Movement - high force low velocity High Force Plyometric - low load high intent Fast Strength Movement - ballistic High Speed Plyometric - overspeed (pushes nervous system into velocities faster than possible without assistance improving rate of force development) This sequence serves as a comprehensive peaking method by targeting multiple points along the force velocity spectrum within a single complex

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If I could only program 3 plyometrics to improve speed, this is what I’d go with… Jumps are one of the simplest and most effective ways to teach athletes how to produce force quickly, redirect it efficiently, and time that effort with precision.
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