Strength, Power, and Speed Development
What this domain tests
This domain covers developing force, rate of force development, power, sprint acceleration, and change of direction for tactical tasks: sprinting to cover, dragging, carrying, vaulting, and climbing.
Core rules
- Build a strength base before high power output; use squat, hinge, lunge, press, pull, and carry patterns.
- Train the force–velocity profile: heavy strength for force, jumps and throws for power, sprints for horizontal force and velocity.
- Sprint acceleration: wall drills, falling starts, 10–20 m accelerations, and sled pushes with full recovery.
- Plyometrics: low-to-moderate volume, quality repetitions, progressive landing forces; stop when contact quality degrades.
- Velocity-based training can autoregulate load, but only with reliable measurement.
- Change of direction requires deceleration and reacceleration, not just straight-line speed.
Worked example
A firefighter needs to improve a 10 m sprint and a 90-kg casualty drag. The plan uses two strength days (trap-bar deadlift 3×5 at RPE 7, split squat, row), two power and sprint days (trap-bar jump 3×3, 10 m sprint 4×2 with two minutes rest, sled push 4×10 m), and one carry day. Reasoning: the drag and sprint depend on horizontal force and lower-body strength; low-volume jumps preserve quality; sprint work precedes conditioning; load progresses weekly before a taper.
Traps
High plyometric volume without a strength base; sprinting after fatiguing circuits; chasing 1RM at the expense of power; poor landing mechanics; no rest between maximal sprints.