Understanding the Force-Velocity Curve Without the Science Jargon

You don’t need to be a sports scientist to understand how to train like an athlete.

But if you lift weights, sprint, jump, or coach athletes, you should understand the force-velocity curve.

This concept explains why we lift heavy some days and focus on speed or explosiveness on others. It explains the difference between building strength and building power.

Most importantly, it explains how to train in a way that actually improves on-field performance, not just weight room numbers.

You don’t need a physics degree. You just need to understand what this curve tells you and how to apply it to your training.

What Is the Force-Velocity Curve?

Here’s the simplest way to think about it:

The heavier something is, the slower you move it.
The lighter something is, the faster you move it.

That’s the force-velocity curve.

Max out your deadlift? Tons of force, barely any speed.
Throw a med ball? Low force, but tons of velocity.

Now picture those two examples on a line – heavy and slow on one side, light and fast on the other. That’s your curve.

You can’t train every quality with the same type of lift.
If all you ever do is lift heavy, you’ll get strong but not fast.
If all you do is jump and sprint, you’ll be quick, but limited by low force output.

To build a complete athlete, you have to train both ends and everything in between.

Why It Matters for Athletes

If you’re trying to get faster, more explosive, or just better at your sport, this curve should guide how you train.

Different sports and positions live at various points on the curve.

Linemen need to produce high force.
Skill guys need to move at high velocity.
Most athletes need a mix of both.

But here’s the problem:

Most athletes only train one side.

If you’re always grinding out heavy sets of 5 on squats, you’re developing max strength, but not speed.
If you’re only doing jumps, sprints, and med ball work, you’re moving fast, but missing the strength to generate more force.

The best athletes can do both: produce big force and do it quickly.
That’s why training across the curve matters.

Examples of Training Across the Curve

Let’s break down how different types of exercises fall along the force-velocity curve:

➤ High Force / Low Velocity
You’re producing a ton of force, but the movement is slow.

Heavy Back Squats
Trap Bar Deadlifts
Tempo Eccentric Work (e.g., 5-second RDLs)
Heavy Bench Press

This builds max strength: your ability to produce force.

➤ Mid-Range (Strength-Speed)
You’re still moving decent weight, but with more speed and intent.

Olympic Lifts (Power Cleans, Hang Snatch)
Speed Squats (e.g., 60–75% of 1RM moved explosively)
Heavy Sled Pushes
Push Press

This is the sweet spot for developing both strength and speed. It’s also where most team sport athletes should spend a lot of time.

➤ Low Force / High Velocity
You’re moving light weight (or just your body) as fast as possible.

Sprinting
Jumping (Broad Jumps, Depth Jumps, Box Jumps)
Med Ball Throws
Band-Resisted Jumps or Sprints
Plyo Push-Ups

This trains the nervous system to fire quickly and improves your overall movement efficiency.

A good program doesn’t live in just one zone.
It hits each part of the curve at the right time, depending on the season, athlete, and goal.

How I Use the Curve in a Weekly Program

You don’t need a separate training day for every zone of the curve, but you do need to touch multiple parts of it throughout the week.

Here’s how I build it into a 4-day program:

Power Days (High Velocity Focus)

Olympic lifts (Power Cleans, Hang Snatches)
Med ball throws
Jumps
Sprint starts
Upper body pulls (Chin-Ups, Rows)

These sessions are all about intent. Move fast, move clean, and don’t grind through reps. We’re training the nervous system here, not just muscles.

Strength Days (High Force Focus)

Squats (Back, Front)
Trap Bar Deadlifts
Press variations (Bench, Overhead, Dumbbell)
Supplemental lower body work (Split Squats, RDLs)

These lifts are heavier and slower, but they build the force foundation that makes the faster stuff more effective.

Blended Work

Speed squats at submax loads
Sled pushes
Push presses
Olympic lifts at moderate weight
Jumps with light weight

I don’t isolate these categories. I blend them. That’s where the real transfer happens.

Using undulating periodization, I rotate emphasis throughout the week. One day might lean toward high velocity, the next toward max strength. Over time, the athlete gets exposed to the full curve without burning out or plateauing.

WATCH: How I Program for Athletes Using The System (2024 Coach’s Clinic)

Takeaway: Train Heavy, Move Fast, Stay Athletic

You don’t need to memorize physics formulas to build better athletes… you just need to understand how force and velocity work together.

If you want to be strong and fast, you need to train both ends of the curve:

Heavy, slow lifts to build max strength
Fast, explosive movements to build speed and power
Blended training to bridge the gap

The weight room should not be just about chasing numbers. It’s about developing physical qualities that transfer to the field.

So train heavy. Move fast. And become the kind of athlete who can do both.