Tag · 16 articles
RFD
guides·9 min read
Rate of Force Development: The Complete Guide
Strong but slow off the floor? Rate of force development explains why, with RFD physiology, normative data, training methods, and VBT integration.
RFD·explosive-strength·force-production
how to·10 min read
How to Improve Rate of Force Development (RFD)
Peak strength alone won't make you explosive. Follow a 3-phase, 8-week RFD plan built on jump squats, hang cleans, and isometric holds, tracked via RSI.
RFD·explosive-strength·power-training
how to·11 min read
How to Improve RFD: The Core of Explosive Power
Measure your RFD baseline, train 2-3x weekly for 8 weeks, then retest. Expect a 5-10% gain if trained, 10-20% if you're newer to structured training.
RFD·rate-of-force-development·explosive-training
how to·13 min read
How to Train Explosive Power: Methods, Programming & Science
Explosive power comes from plyometrics, Olympic lifts, and ballistic work together, not one method alone. Here's the 8-week program behind fast gains.
explosive-power·plyometrics·power-training