Bracketing for Power 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.

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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