Similar to strength-speed, this zone does not deliver peak power, nor peak velocity, so it sits in a ‘middle-ground’ between maximal velocity and peak power. Peak force would be expected to be even lower here compared to strength-speed due to the greater restriction on time available; however, movement velocities will be higher. As relatively high velocities are used within this zone (30-60% of 1RM), it leans more towards speed rather than strength – hence the ‘speed’-strength.
Example exercises include: Slow stretch-shortening plyometric drills such as: countermovement jumps, and single-leg high hurdle jumps. Light-loaded Jump Squats (30-60% of 1RM).
Maximal velocity is simply the maximum movement velocity, or muscle contractile velocity an athlete is able to produce through a specific movement. For example, a 100m Sprint may represent the maximum movement velocity an athlete can produce during that particular exercise. Whereas, assisted sprinting, otherwise known as ‘supramaximal sprinting’ can produce ≥ 100% movement velocities. Therefore, this training zone is typically classified by using intensities of approximately < 30% of 1RM.
Exercise examples include: Fast stretch-shortening plyometric drills such as: hopping, bounding, sprinting and assisted sprinting.
These different training zones are merely guidelines to various intensities and can be manipulated to fit the athlete in hand. They have been developed by exercise professionals for educational purposes in order to demonstrate the effects of different exercises and intensities on athletic performance. However, each training zone, or section of the force-velocity curve, will provide different physiological adaptations, and therefore may have its own benefit for the athlete. For example, if an athlete is very strong (i.e. has a high 1RM), but performs poorly during speed tests (e.g. 20m sprint test), then spending time at the maximal velocity and speed-strength zones may be of great benefit for the athlete.