
Less Heavy Lifting, More Speed & Intent: Why Rate of Force Development Wins Fights
In a fight, it’s not who’s strongest—it’s who strikes first with power.
That’s why more coaches are trading grindy max lifts for explosive, speed-driven strength work. The goal? Train your nervous system to fire fast, not just hard.
Whether you’re a fighter, grappler, or serious weekend warrior, this evolution in strength training will help you close the gap between the gym and the mat.
Why Max Strength Isn’t the Whole Story
Yes, max strength matters—it forms the base of your athletic potential.
But real-world combat is about delivering force quickly:
- Exploding into a shot
- Timing a power hook
- Executing a clean scramble
- Repeating bursts across rounds
This is where Rate of Force Development (RFD) becomes king.
RFD = How quickly you can produce force.
Think of it as the difference between pushing a stalled car and throwing a punch.
What the Science Says
- RFD outperforms raw strength in determining successful explosive actions in sport (Suchomel et al., 2016).
- Most strikes or takedowns happen in under 200 milliseconds, long before max force can be expressed (Cormie et al., 2011).
- You don’t need to be the strongest—you need to express strength the fastest.
How Training Has Shifted
Less Grindy 1RMs, More Explosive Work
Fighters don’t need to deadlift 600 lbs. They need to generate force fast, repeatedly, under fatigue.
We still train strength—but we layer in velocity, power, and intent.
Tools & Methods Leading the Charge
1. Accommodating Resistance (Bands & Chains)
Attaching bands or chains to barbell lifts helps build acceleration through the entire movement.
- Why it works: Force production doesn't drop off near the top of the lift.
- Used in: Speed bench, box squats, deadlifts
- Benefits: More bar speed, better joint-friendly loading, teaches athletes to “drive through” reps
“Chains teach you to accelerate. Bands teach you to stay locked in.”
2. Velocity-Based Training (VBT)
Devices like the Tendo Unit, Vitruve, or Push Band measure bar speed, not just load.
- Why it matters: Bar speed gives instant feedback—did you move with intent or not?
- Used in: Bench, squat, Olympic lifts, jump variations
- Ideal for: Peaking, tapering, and balancing fatigue
“Fighters need feedback on how fast they move—not just how much weight they lift.”
3. Power Lifts with Explosive Intent
Forget slow reps with shaky form. Instead, train explosive intent with:
- Jump Squats (loaded or unloaded)
- Trap Bar Jumps
- Kettlebell Swings & Snatches
- Olympic lift derivatives
- Med ball throws & plyo pushups
Key: Move every rep as fast as possible with good form.
4. Flywheel Training
Flywheel devices (e.g., VersaPulley, kBox) provide accommodating resistance through both phases of the lift.
- Why fighters love it: Teaches explosive drive and deceleration control
- Perfect for: Rotational power, hip drive, eccentric control
- Top uses: Split squats, presses, rows, rotational chops
“Flywheels mimic the chaotic force demands of a fight.”
5. Landmine Training
The landmine bridges barbell work with fight-like movement.
- Best drills: Landmine press, clean-to-pivot, anti-rotation lifts
- Great for: Rotation, core stability, explosive hip drive
Programming Principles
Weekly Template
Day | Focus | Example Work |
---|---|---|
Monday | Power Lower (Dynamic) | Trap Bar Jumps, Band Box Squats, Landmine Split Jumps |
Wednesday | Strength Upper (Fast Intent) | Speed Bench, Med Ball Slams, Plyo Pushups |
Friday | Rotation + Mixed Tools | VersaPulley Rows, Landmine Press, KB Snatch Ladder |
Key Guidelines
- Use 30–70% of 1RM for power work
- Rest 1–2 min between sets
- Keep reps low (2–5) to preserve explosiveness
- Cycle in explosive intent work year-round
FAQ – Speed-Based Strength Training for Fighters
Do I still need to lift heavy?
Yes—but it’s not the only goal. Use heavy lifts to build your base, but focus on expressing force quickly.
What if I don’t have access to tech or flywheels?
Just train with intent. Move fast, use jump variations, and be explosive. Tools help—but aren’t mandatory.
Is this safe for older fighters or hobbyists?
Yes. Speed training often reduces joint stress. Start light and focus on quality movement.
References
- Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power. Sports Medicine, 41(1), 17–38.
- Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449.
- Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training.
About the Author
Corey Beasley is a strength and performance coach for fighters, grapplers, and everyday athletes who want to train smarter and hit harder. Founder of GetPhysical.com, Corey blends science-based methods with real-world coaching to help clients build strength, speed, and resilience.