You’re probably right - however…
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I dont compete in track & field.
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Doesn’t mean I’m not an explosive athlete - as I competed in basketball and could slam dunk with my eyes closed - 360 dunks - you name it. For a white guy - 6ft 1in - not bad. two step vertical of 39 inches.
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I dont have access to a running track. And never have done. (Which really pisses me off.)
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I’m not going to mash up my knees, ankles and achilles tendon by running on the concrete promenade near the beach.
(The concrete paths are for the slow soft joggers - not for explosive adrenalin type athletes). -
As there is no running in my program - I have to compromise and make serious substitutes.
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Since my last post - I’ve allready changed my mind - and am not going to do the running up cliff steps (for no other reasons than… I hate the cold shitty weather round here - especially this time of year). Plus I’m swapping the lunges for deep squats. Tried lunges last night and could tell straight away - they dont develope the same power as squats.
And… seriously… running up steps is just TOO easy. Even with a weight vest. I use to hop up those cliff steps - 1 leg at a time, two steps per single leg hop. And its a lot of steps. And it got to friggin easy - so there was no extra stimulas from it. -
As for rate of force developement - I though that was developed by applying max (speed / force) to whatever resistance there is?
So what is better for RDF?
Squats with ‘light’ weight - applying max accell to bar? or
Squats with ‘medium’ weight - applying max accell to bar.