Speed-Strength vs Strength-Speed

Between maximal strength and maximal speed, the force-velocity continuum is often divided into four overlapping zones used to target training:

1. Maximal (absolute) strength — heaviest loads, lowest velocity (~>80-90% 1RM).
2. Strength-speed — heavy-to-moderate loads moved as fast as possible; force dominates but velocity matters (commonly ~50-80% 1RM, e.g., heavier power cleans, jump squats with load).
3. Speed-strength — light-to-moderate loads moved very fast; velocity dominates but force still matters (commonly ~25-50% 1RM, e.g., light jump squats, ballistic bench throws).
4. Maximal speed (speed-strength end) — minimal external load, highest velocity (unloaded jumps, sprints, plyometrics).

The hyphen order signals which quality leads: strength-speed (strength first) is heavier and slower; speed-strength (speed first) is lighter and faster. Programs often progress from maximal strength → strength-speed → speed-strength → speed to "convert" strength into usable power for a sport. the exact %1RM bands differ between authors (Verkhoshansky, NSCA, others).

• Continuum zones: max strength → strength-speed → speed-strength → max speed.
• Strength-speed: heavier/slower explosive (~50-80% 1RM).
• Speed-strength: lighter/faster explosive (~25-50% 1RM).
• Hyphen order indicates the dominant quality (first word leads).
• Used to sequence training from general strength toward sport-specific speed.

• force-velocity-curve — these zones are bands on the curve.
• power-vs-strength-vs-speed — the three parent qualities.
• ballistic-training — the method used in the speed-strength zone.
• olympic-lift-derivatives — bridge strength-speed and speed-strength.
• intensity — load percentages define each zone.