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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
