Chart showing strength types based on velocity and force.

The Force Velo Curve: When you should train strength vs speed…

07/31/2025 | Velocity Sports Performance |

The Force Velocity Curve: When should you train strength? When should you train speed? When should you train both? 

What is the force velocity curve?

The force-velocity curve shows the inverse relationship between force and velocity. The x-axis indicates velocity (i.e – the velocity or speed of a movement measured in meters/seconds) & the y-axis indicates force (i.e – the amount of force produced measured in newtons).

Graph showing power, speed-strength, and maximum velocity zones in relation to velocity.

The curve shows that an increase in force would cause a decrease in velocity and vice versa. In other words, athletes produce the most force at slow speeds and move the fastest with lighter loads highlighting an inverse relationship between force and speed. 

For example, a one-rep max (1RM) back squat involves high force but is performed slowly, while a countermovement jump (CMJ) is quick but generates less force. This shows theres a trade-off”when force is high, movement speed is low, and when speed is high, force is low.

Graph illustrating relationships between strength, speed, and velocity in physical performance.

Typically, the goal of strength and power training is to shift the curve to the right, meaning the athlete can apply force more quickly and move weights faster, indicating improved explosiveness. Power is crucial for success in many sports, so boosting an athlete’s ability to produce power is important. Since power comes from multiplying force by velocity, increasing either one can help the athlete become more explosive. 

Powerful movements like swinging, shooting, or tackling require both strength and speed. Since every athlete has their own levels of force and velocity, power training blends both elements to maximize performance.

Let’s dive into the different components of this! 

Breaking Down The Curve

1. Maximal Strength: Focuses on lifting the heaviest loads (90-100% of 1RM) to build maximum force. Exercise examples include heavy squats, deadlifts, presses, or Isometric pulls & pushes.  

Two men performing barbell squats in a gym with spotters.

2. Strength-Speed: Uses slightly lighter loads (80-90% of 1RM) and emphasizes moving them quickly. It bridges strength and power, with examples such as olympic lifts at high intensity or weighted jump squats.

Woman performing barbell deadlifts in a gym.

3. Speed-Strength: Shifts more toward velocity (30-60% of 1RM) with less emphasis on force. It includes fast, lightly loaded movements like plyometrics and unweighted jump squats.

Man performing jump rope and squat exercises in a gym.

4. Maximal Velocity: Focuses purely on speed with very light or no load (<30% of 1RM). It includes sprints (acceleration, maximum velocity, & COD/agility), hops, bounds, and assisted sprinting & jumping.

Athlete performing a sprint drill with timing equipment on a turf field.

Each zone above trains different physical qualities and can be adapted to an athlete’s needs. For example, if someone is already very strong but lacks speed, they might benefit more from training in the speed-strength or maximal velocity zones.

How does this apply in the weight room?

One example:

If you are doing weighted jump squats to try and work on strength-speed, oftentimes athletes will want to use higher loads than prescribed because “they can” or “want to go heavier“. However, this could swing the curve in the wrong direction and cause the athlete to move slower than they need to stay within the zone of “strength – speed” which is not always advantageous. 

Bar chart showing squat velocity decreasing with higher percentages of max weight.

The same can be said on the opposite side of the spectrum.

Another example:

If you want to increase the strength of an athlete, we are going to need to do that with a heavier load in order to increase how much force the athlete is able to produce. If an athlete “feels” that the load being used is “heard enough” or “too heavy” or a 10/10 on the RPE scale but they are moving the load with a high speed or velocity then the adaptation isn’t being reached and the load isn’t as hard physically as it may be mentally. 

How does this apply on the field or turf?

One example:

Lets say during an acceleration block on the turf, we are using a resisted/unresisted complex of 10 YD sprints. If the resistance of the banded sprints is too much, the athlete won’t be able to move at the speed or velocity for their desired adaptation of strength/speed. Therefore, this is another prime example of more isn’t always better. 

Athletes poised at the starting line in an indoor gym race.

On the other hand:

If the resistance is too little and the athlete is able to move at similar speeds to an unresisted sprint, then we won’t be able to maximize the contrast of going from strength/speed to just speed. 

Another example:

Maximum velocity sprinting includes performing sprints at long enough distances where you want to reach and maintain top speed. These sprints need to actually be performed at maximum intensity for that adaptation to be reached and improved. If an athlete isn’t exerting maximal effort then this training isn’t going to elicit the results you want and maximal speed won’t be improved. This is an example of needing to move the body at the highest speed capacity possible & anything less than that would fall under a different adaptation. 

Sprinters launching off the starting blocks in a race.

Applying the force/velocity curve to your athletes:

It’s important to train athletes with intention and tailor programs to their individual needs, using the right loads and speeds for specific goals. Focusing only on one area, like maximal strength, can limit progress by neglecting other key qualities like speed. A balanced approach that blends strength and power training leads to better overall athletic development.

While most athletes should train across the entire force-velocity curve, how much time they spend in each zone depends on factors like their experience level, specific strengths and weaknesses, training goals, sport and position, and where they are in their season. Training all zones is key to maximizing explosiveness.

If an athlete is very strong but lacks speed, they are powerful but slow and most sports would benefit from improving that. The key is assessing each athlete clearly to identify which qualities need work. Since most athletes fall into three types, it makes sense to design three training programs based on their force-velocity profile: one for fast but weak athletes, one for strong but slow athletes, and one for balanced, power-focused athletes.

Now what?

Now that you all know a little bit more about the force/velocity curve, do you know where you fall? Do you need more strength? More speed? Are you curious how you can maximize your power?

Come train with us at VSP! We can help you maximize your performance and change the trajectory of your long term athletic development! 

What are you waiting for! See ya in the gym!

Written by:

Jake Lebovitch – Assistant Director of Performance & Content Manager

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