Mastering the Force Spectrum
So, you’re a contact athlete and you’re wondering where to put the majority of your focus, attention, and energy to actually get better at your sport. Think about it this way: all athletic activities come down to force.
If you’re doing a heavy 1RM back squat, you’re producing a lot of force — but doing it slowly. If you’re sprinting at max velocity, you’re still producing a huge amount of force — but now it’s happening in rapid time frames, sometimes as short as 0.08 seconds. Somewhere in between, think of a trap bar jump squat: you’re producing solid force, and you’re producing it quickly.
How to Organise Your Training
To dominate as a contact athlete, you need to train across this spectrum of force production. Here’s the hierarchy:
1. Sprinting — The Non‑Negotiable
Sprinting should be in your program at least twice a week. Aim for:
- 100–200 metres per session
- 200–400 metres per week
These sprints must be max effort with clean mechanics and full rest between reps. Each rep is high neural input. If you’re breathing heavy at the start line, you’re doing conditioning — not speed work.
2. Power Development — Force Quickly
Next, train your ability to express force fast. Think:
- Jump squats / barbell jump squats
- Broad jumps
- Depth jumps
- Explosive push presses
These exercises bridge the gap between pure speed and raw strength.
3. Maximal Strength — The Foundation
Finally, you need heavy lifting to build the engine:
- Heavy box squats
- Heavy bench press
- Weighted chin‑ups
Strength supports power, and power supports speed. But it’s crucial you do these in the right order.
The Golden Rule of Session Order
Always sprint first. Always do power while you’re fresh. Save the heavy strength work for after your speed and power work.
This order ensures you get the most out of each quality — and it’s what truly moves the needle for your sport.