Bracketing for Power Development

bracket training rate of force development Jun 02, 2022

IMAGE: UNSPLASH / Kelly Sikkema


Bracketing involves training a movement pattern at a slightly higher and slightly lower point on the Force-Velocity curve to improve power. 


When used for improving Vertical Jump:

- Add about 10% bodyweight with DB jumps

DB Jumps: Improve force output


- Reduce about 10% bodyweight with band assisted jumps

Band Assisted Jump: Improve Rate of Force Development



Why only 10%?

Adaptations are fairly specific to the motor pattern trained.

If loading changes the mechanics of the movement, there will likely be less carryover. 


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Can Heavy Loading Improve Speed?

(Ex: sled push, explosive trap bar deadlift)

Yes, these can improve muscle size, max force capacity, improve time to fatigue, stride rate, etc.


A good Strength and Conditioning program will strategically allocate training volume up and down the force/velocity curve in different training phases while generally avoiding the no man’s land of sand training, speed ladders, and high volume plyometrics.


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