Special Strength

Special strength refers to the specific strength qualities required to excel in a particular sport or athletic discipline. Unlike general strength—which is foundational and transferable across various activities—special strength involves targeted training that directly enhances performance in specific sporting movements and skills.

Developing special strength involves carefully selecting exercises and methods that closely replicate the demands of the sport, ensuring the greatest possible transfer of strength and power to actual performance.

Types of Special Strength

Explosive Strength

The ability to rapidly produce maximum force in minimal time.
Critical for sports involving jumping, sprinting, throwing, and rapid directional changes.
Examples: vertical jumps, medicine ball throws, power cleans.

Strength Endurance

The capacity to maintain strength output over prolonged periods or multiple repetitions.
Essential in endurance-heavy sports and activities that require repeated forceful efforts.
Examples: high-rep squats, sled pushes, farmer’s carries, repeated sprint intervals.

Reactive Strength

The ability to absorb force quickly and immediately apply it again.
Vital for activities involving quick landings and immediate jumps or directional changes.
Examples: depth jumps, plyometric hops, sprinting drills.

Static Strength

The ability to hold positions and maintain muscular contractions under tension without movement.
Important in sports demanding positional control, stability, and isometric strength.
Examples: isometric holds, plank variations, static ring holds.

Methods for Developing Special Strength

Sport-Specific Movements

Choose exercises closely resembling competitive movements or positions.
Emphasize functional patterns rather than isolated muscle actions.

Plyometrics

Include jumping, bounding, and rapid acceleration/deceleration drills.
Develop explosive power, reactive strength, and neuromuscular coordination.

Isometric and Eccentric Training

Reinforce positional strength and enhance force absorption capacity.
Examples: paused reps, tempo-controlled movements, eccentric-focused lifts.

Accommodating Resistance

Utilize bands, chains, and other devices to mimic sport-specific force curves and intensities.
Improves performance at critical points in a sport’s movement pattern.

Velocity-Based Training (VBT)

Monitor bar speed to ensure optimal force and power production.
Enables precise programming to target specific strength qualities based on velocity metrics.

Benefits of Special Strength Training

Enhanced transfer of training to competitive performance.
Improved sport-specific skill execution.
Increased efficiency and effectiveness in movement patterns.
Reduced risk of injury through targeted conditioning.
Optimized athletic readiness for competition.

Common Mistakes in Special Strength Training

Overemphasizing General Strength – Ignoring the need for targeted, sport-specific exercises can limit performance potential.
Misapplication of Exercises – Poor selection or improper execution of special strength exercises can lead to limited transfer to sport.
Excessive Complexity – Adding unnecessary complexity to training may distract from primary performance objectives.
Insufficient Recovery – Underestimating the demands of intense special strength training can lead to overtraining and injury.

Final Thoughts on Special Strength

Special strength training bridges the gap between general strength and sport-specific performance, ensuring that an athlete’s training directly translates to improved competitive outcomes. By thoughtfully selecting exercises and training methods aligned with your sport’s demands, you can maximize your athletic potential.

To effectively incorporate special strength training into your routine, consult with a knowledgeable coach who can tailor your programming to your specific needs and competitive goals.