Tag · 3 articles
rate of force development
research·17 min read
Rate of Force Development Training Methods: Evidence Review
Ballistic, heavy, isometric, and plyometric training rank differently by RFD phase. See loads, frequency, and the 5-rep protocol behind each.
rate-of-force-development·RFD·explosive-strength
exercises·9 min read
Eccentric Rate of Force Development: Training Methods and Measurement
Eccentric rate of force development benchmarks for 5 athlete levels (20-150+ N/s/kg), plus methods shown to add 16-28% in 6-8 weeks.
eccentric·rate-of-force-development·rfd
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