Genetics are real, but training is our only chance to try and level...
Fred Duncan@Fred__Duncan
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May 07, 2025
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Genetics are real, but training is our only chance to try and level the playing field.
There are things we can’t change, but there’s plenty that we can…
There are things we can’t change, but there’s plenty that we can…
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Success in sports often depends on an athlete’s ability to generate force within a limited timeframe, while maintaining movement efficiency. That’s why training to improve rate of force development (RFD) through both neural drive and muscular adaptations is essential.
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The right methods drive specific morphological changes that translate to faster, more explosive movement.
Early-phase RFD is driven by neural factors like motor unit recruitment and firing frequency, while late-phase RFD is more dependent on muscle size and maximal strength.
Early-phase RFD is driven by neural factors like motor unit recruitment and firing frequency, while late-phase RFD is more dependent on muscle size and maximal strength.
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Training methods must reflect this, high velocity, ballistic work for neural adaptations, and heavier loads for hypertrophy and force generation.
A quality program targets the specific adaptations that matter.
A quality program targets the specific adaptations that matter.
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The goal is to match training inputs to the time constraints and force demands of the sport, turning general strength into usable outputs.