@EamonnFlanagan: A must read paper that I go ba...

A must read paper that I go back to often:

Does initial strength level affect adaptations to weightlifting, plyometric & ballistic training?

STRONG (2.01x BW squat) vs WEAKER (1.20x BW squat) groups

10 wk intervention: weightlifting derivatives, ballistic & plyo training

3/ STRONGER athletes adapted faster:

Greater improvements in jump performance in 1st 5 weeks of training (jump ht & velocity)

More pronounced changes in force-time characteristics (CMJ)

Increased neural drive (better muscle activation)

Those with high levels of strength display mechanical, neural and force-velocity adaptations
characteristic of improvements in maximal velocity
in those with already high levels of strength.

WEAKER athletes showed:

More gradual but consistent progress over 10 weeks

Gains in both force & velocity (broad improvements)

No major early neural changes

Strength matters...

Stronger athletes respond quicker & more specifically to ballistic & jump training.

BUT: Without continued heavy strength work, the decay of force-producing capabilities likely limited improvements after 5 weeks.

👏 @DocLachJames