Issue 063

June 2010

By Paul McVeigh.


You might have noticed that over the course of these articles I have been regularly coming back to a particular idea: “Get really freaking strong and your life will be better.” As mentioned in last issue’s article, developing maximal strength is kind of a big deal. It serves as a foundation on which the other physical qualities can be built.  

So now that you are strong (as determined by the ratios provided last issue), what now? Getting even stronger will certainly not hurt (unless you get pancaked by a three-times bodyweight squat) but I feel that this is a great time to work on improving ‘rate of force development’ (RFD).  

The RFD for an athletic movement is the speed at which optimal force is achieved. If two guys can deadlift 200kg, the guy who can complete the lift the fastest has the better RFD. Within the sport of MMA, a high RFD equates to faster and more powerful striking, more explosive shots and a better chance of coming out on top during scrambles – basically, an improved all-round physical performance. I am struggling to think of a single athletic movement that would not benefit from an improved RFD.  

Your level of maximal strength sets the ceiling for what you can do, but the ability to utilize that strength rapidly in athletic movements is probably the most important physical quality in determining sporting success.  


How to Improve rate of force development

To improve RFD we again need to go looking for those high-threshold motor units (HTMUs) mentioned last issue. These are the motor units capable of producing the most force and can be recruited by moving a submaximal load (external or bodyweight) rapidly.  

There are four main tools that I use to develop RFD in our athletes:

  • Olympic lift variations
  • Reactive training
  • Med ball throws
  • Speed lifts.

The Olympic lift variations include hang cleans, jump shrugs and close-grip snatches. These lifts are characterized by explosive triple extension and a high bar-speed. You cannot do an Olympic lift variation slowly, thus making these movements great for training RFD.  

The reactive training drills we utilize take advantage of the stretch shortening cycle (SSC). When a muscle and its connective tissue are stretched, it then possesses the ability to rapidly contract and shorten with more force than is possible without the prior stretching. For a good demonstration of this phenomenon, try a vertical jump from a quarter-squat position, and then try it again with a rapid counter movement (the way you jump naturally).  

These drills focus a lot on the ankle complex as it is our transmitter of force from the ground. The drills themselves include variations on ankle bounces, bounds, jumps, hops, etc.  

Med ball throws are to the upper body what the reactive training drills are to the lower body. We use variations of overhead throws, forward throws and rotational throws to improve the RFD in the upper body musculature. Just make sure you have a decent wall to use before unloading that monster overhead throw.  

Speed lifts are great fun. We take a traditional exercise, usually with a barbell, and a 50%–65% one-rep max load. With this load the athlete is encouraged to complete the lift as rapidly as possible for two to four reps. Again, HTMUs are recruited to ensure a high bar-speed. 


Fight camp implications

The majority of our RFD work takes place during the in-season. This is the eight-week period leading up to a competition. Increases in RFD happen quickly as a result of focused training. The gains are also lost rapidly, making this form of training more appropriate as the fight camp progresses, peaking prior to the fight. This ensures that you have rapid access to your hard-earned strength come fight time.  

Off-season (8+ weeks out): Focus is on maximal strength development and maintaining optimal movement.

In-season (8–4 weeks out): Complex training, traditional strength training movements paired with a high-velocity counterpart, e.g. bench press paired with a med ball chest pass. Focus is on strength development and increasing RFD.  

4–2 weeks out: The number and volume of traditional strength movements is reduced to a maintenance level while the amount of high-velocity movements is increased. Focus is on strength maintenance and increasing RFD.  

2 weeks out: Strength movements omitted in preference for high-velocity training tools. Heavy focus on RFD improvement. 

1 week out: Focus is on recovery and movement skills. The athlete is probably cutting weight, so you may be risking your life trying to get them to do anything more strenuous than sitting down.  


Former pro fighter Paul McVeigh is a sports scientist. He trains fighters out of The Griphouse gym in Glasgow, Scotland.

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