To get fast, you have to train fast. Right? This principle, known as velocity specificity, is a cornerstone of athletic training. If you want to throw a ball faster, you practice throwing fast. If you want to jump higher, you practice jumping explosively. It makes intuitive sense.
But what if the best way to get faster... is actually to get stronger by lifting heavy?
A brand new study published in Medicine and Science in Sports and Exercise put this very idea to the test, comparing three popular training methods. The results are surprising and might just change how you think about building power.
Disclaimer: The following analysis is based on the abstract of the study, as the full text is not yet publicly available.
The Showdown: Strength vs. Hypertrophy vs. Explosive Training
Researchers took 63 moderately trained men and women and split them into four groups for an 8-week bench press program, training three times per week.
Here were the three main training groups:
- Maximal Strength Training (MST): This group went heavy. They performed 4 sets of 4 reps at or above 85% of their one-rep max (1RM).
- Hypertrophy Training (HT): This was your classic muscle-building protocol. They did 3 sets of 8-12 reps at around 70-80% of their 1RM. To reflect how this style is typically used, this group performed a higher total training volume.
- Explosive Strength Training (EST): This group focused on pure speed. They performed 4 sets of 6-7 reps of explosive bench press throws with a light load (40% of 1RM).
A fourth group served as a non-training control.
The Results: Who Got Stronger and Faster?
After eight weeks, the researchers measured changes in maximal strength (1RM), rate of force development (RFD), and bar speed (Mean Propulsive Velocity, or MPV) across a range of loads.
Maximal Strength (1RM)
No surprises here. The groups that lifted heavier got significantly stronger.
- MST Group: +21.5% increase in 1RM
- HT Group: +17.9% increase in 1RM
- EST Group: +5.9% increase in 1RM
Both the maximal strength and hypertrophy groups blew the explosive training group out of the water when it came to building top-end strength.
The Big Surprise: Explosiveness and Bar Speed
This is where it gets interesting. You would expect the Explosive Strength Training (EST) group, who trained specifically for speed, to see the best gains in velocity, especially at the light load they trained with.
That’s not what happened.
Both the Maximal Strength (MST) and Hypertrophy (HT) groups saw better improvements in bar speed across moderate and heavy loads (60% and 80% of 1RM) compared to the EST group.
But here's the real shocker: The MST group also increased their bar speed more than the EST group at 40% of 1RM—the exact load the EST group specialized in. The heavy lifters got better at moving light weight fast than the group that only practiced moving light weight fast.
Furthermore, the study found a strong correlation between the change in 1RM and the change in bar velocity across all loads. In simple terms: the stronger you got, the faster you got, regardless of the weight on the bar.
What This Means For Your Training
The study's conclusion is a direct challenge to the dogmatic application of velocity specificity: "Changes in muscle strength appear to be more important than velocity specificity to increase performance across the load-velocity profile."
Here are the key takeaways for lifters, athletes, and coaches:
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Strength is the Master Quality: This study suggests that building a bigger strength base is the most effective way to improve power and velocity across the board. A higher 1RM gives you a higher ceiling for force production at any speed.
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Don't Abandon Heavy Lifting for Speed Work: If you're an athlete looking to become more explosive, dedicating all your time to light, fast movements might be a mistake. A foundation built on heavy compound lifts (like the MST group) or high-volume hypertrophy work (like the HT group) seems to be more effective.
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Hypertrophy Training is Still Great for Power: The hypertrophy group saw fantastic results, nearly matching the maximal strength group in 1RM gains and outperforming the explosive group in velocity improvements. Don't underestimate the power of building more muscle.
The Bottom Line
While explosive training certainly has its place, this research suggests it may not be the magic bullet for speed that many believe it to be, especially if it comes at the expense of building foundational strength.
The most effective path to becoming a more powerful athlete appears to be the one we've known for decades: get brutally strong. By focusing on increasing your 1RM through heavy, intense training, you don't just get better at lifting heavy—you get better at moving weight, period. Even light weight.
Reference:
Trane, G., Pedersen, S., Mehus, H. A., Helgerud, J., & Unhjem, R. J. (2025). Velocity-Specific Adaptations to Three Widely Used Strength Training Methods. Medicine and Science in Sports and Exercise. https://pubmed.ncbi.nlm.nih.gov/39679645/