The Force–Velocity Curve: The Strength Secret No One Really Explains Properly
- Josh Hezza
- Mar 25
- 18 min read
The Force–Velocity Curve: The Strength Secret No One Really Explains Properly
From Max Effort to Moving Events: Why the Force–Velocity Curve Should Reshape Your Training
Let’s be honest—most lifters are winging it when they talk about speed work. Bands on the bar? Must be Westside. Chains? Looks cool. Dynamic effort? Sounds fast. But ask them why they’re doing it, and you’ll usually get a shrug and some mention of Louie Simmons.
Here’s the truth: Everyone’s throwing bands on barbells. Everyone’s doing “speed work.” But 90% of lifters couldn’t actually explain the why.
And yet, this one concept—the Force–Velocity Curve—holds the key to programming smarter, training more effectively, and actually building strength that translates. Especially in strongman. Especially in powerlifting. Especially when you want to go from “kinda strong” to consistently dangerous on comp day.
Let’s fix that.
Understanding the Force–Velocity Curve: What Each Zone Really Means for Strength Training
The Force–Velocity Curve is one of the most foundational—but often misunderstood—concepts in strength and performance training.
At its core, it describes the inverse relationship between force and velocity:
The heavier the load, the slower you move it.
The lighter the load, the faster you can move it.
This curve isn’t just for science geeks—it’s a practical tool that helps you understand what kind of strength you’re training, and what qualities you might be neglecting.
Let’s break down each region of the curve as shown in your image.
💪 Maximum Strength (90–100% 1RM)
Top-left corner of the curve: highest force, lowest speed.
This is your 1-rep max or near-maximal efforts.
Think: heavy squats, max log press, heavy yoke pickups.
🧠 What it trains: Absolute strength, motor unit recruitment, max tension output.
💡 Useful for: Building raw limit strength. Essential for powerlifting, strongman static events, and base-level force production.
⚡ Strength-Speed (80–90% 1RM)
Still heavy, but now you're trying to move that load quickly.
This is where many power-based lifts fall—Olympic lifts, heavy cleans, fast deadlifts.
🧠 What it trains: High-force output with moderate speed—bridging the gap between max strength and power.
💡 Useful for: Overhead medleys, explosive pulls, fast yoke work. Think “grind fast” rather than “explode light.”
🔥 Peak Power (30–80% 1RM)
The middle of the curve—this is where you produce the most power (force × velocity).
The sweet spot for most athletic and explosive training.
Includes things like kettlebell swings, speed squats with moderate weight, weighted jumps.
🧠 What it trains: Optimal power output—both nervous system reactivity and muscular drive.
💡 Useful for: Nearly everything in strongman—sandbag loading, stone runs, explosive log cleans, and carry medleys.
🏃 Speed-Strength (30–60% 1RM)
Now we’re in the fast-but-still-loaded territory.
Lighter barbell movements performed with maximum intent (e.g., DE squats, banded speed pulls).
Also includes med-ball throws, jumps, plyometrics.
🧠 What it trains: Quick force application and coordination at high speed with moderate load.
💡 Useful for: Beating opponents off the line, sprinting with implements, fast transitions in medleys or dynamic events.
🚀 Maximum Velocity (<30% 1RM)
Bottom-right corner: very light loads, very high speed.
Pure speed work—think unloaded sprints, bounding, jumps, and light med-ball throws.
🧠 What it trains: Reactive strength, neurological efficiency, elasticity.
💡 Useful for: Carryover to event transitions, reactivity in sprinting/carry events, and explosive agility (even in big athletes).
🧠 Louie Simmons’ Interpretation
Louie often broke the curve down into:
Strength-Speed: Heavy but fast (80–90%)
Speed-Strength: Fast with lighter loads (30–60%)
He programmed to train the entire curve, using Max Effort (ME) and Dynamic Effort (DE) work, along with jumps, throws, and special exercises—all strategically placed to fill gaps and create explosive, strong athletes.
💥 The Takeaway
If you only ever lift heavy? You're stuck at the top left of the curve.
If you only ever do light, fast work? You miss out on real strength development.
The best athletes train across the curve, developing:
The ability to grind
The power to explode
The speed to react
You Don’t Need a Physics Degree—But You Do Need a Better Plan
The Force–Velocity Curve is a fancy name for something brutally simple: The heavier a load is, the slower you move it. The lighter it is, the faster you can move it. And somewhere in the middle is where you produce the most power.
That’s it. That’s the curve. But don’t mistake “simple” for “unimportant.”
Think about it like this (unnecessarily oversimplification to apply it to strongman):
A 1-rep max axle deadlift is pure force. You grind, you strain, you barely move.
Sprinting uphill with a 50kg sandbag? That’s velocity. Lighter load, high-speed effort.
Smashing a medley where you clean, press, sprint, and load? That’s power production in real-time.
Or alternatively - The Force–Velocity Curve: A more traditional Sports Science Breakdown
The Force–Velocity Curve illustrates the inverse relationship between force and velocity in muscular contractions:
High Force, Low Velocity (Far Left of the Curve):
Movements like a 1-rep max squat or deadlift.
The load is near maximal, so the speed of movement is very slow.
These efforts primarily develop maximal strength and neural drive.
Moderate Force, Moderate Velocity (Middle of the Curve):
Movements like Olympic lifts, heavy throws, or loaded jumps.
These combine relatively high loads with high movement speed.
This is the power zone, where both force and velocity contribute to performance.
It develops explosive strength and rate of force development (RFD).
Low Force, High Velocity (Far Right of the Curve):
Movements like unloaded jumps, sprints, and med ball throws.
The load is light, so the movement is fast.
These train speed-strength and coordination under speed.
And here’s the thing nobody’s saying:
All of those demand different adaptations.
If you’re only training at one end of the curve—just grinding heavy reps, or just repping light—you’re leaving half your strength on the table.
Why Should You Care? Because Most Lifters Are One-Dimensional
Most strongman athletes are stuck in the “grind” zone. Heavy yoke, heavy log, heavy deadlift. They live slow. And when it’s time to be fast—when the event is a medley, a sprint, a bag toss—they get smoked.
That’s where the curve matters.
The best athletes move across the curve. They build force, speed, and power in one plan. They train speed—not just rely on it magically showing up on comp day.
This is where Louie Simmons had it right. Not because bands and chains are magical. But because they shift your focus toward accelerating. Toward building speed-strength, strength-speed, and everything in between.
What Is the Force–Velocity Curve (Without the Science Headache)?
And Why You Need to Stop Thinking Strength = Just Heavy Lifts
If you're still thinking about strength training as "lift heavy, get stronger"—you’re missing the plot. The Force–Velocity Curve is the key to understanding not just how we get stronger, but what kind of strength we're building. And for strongman, powerlifting, or any athlete who moves weight under pressure—this isn’t optional knowledge anymore.
But don’t worry. We’re not going to throw physics textbooks at you. Here’s the no-fluff breakdown.
Plain English: What the Hell Is the Force–Velocity Curve?
The Force–Velocity Curve is just the relationship between how much force you can produce, and how fast you can produce it.
Heavy weight = slow speed.
Light weight = fast speed.
The middle zone = power—where force and speed meet for maximum output.
Still confused?
Let’s go real-world:
1RM log press = Maximum force. Super slow. You’re grinding it up, bracing for dear life.
Sprinting with a 50kg sandbag = High speed. You’re moving quick under load, but nowhere near your max.
Heavy sandbag cleans, banded box squats, med ball throws = Power production at its peak. Fast AND forceful.
All of these are useful—but they train different qualities. And if your program doesn’t deliberately target each one, you’re leaving performance on the table.
Breaking the Curve Down: Speed–Strength vs Strength–Speed
This is where Louie Simmons brought real clarity—because he didn’t just say “train light and heavy.” He split the curve into layers of velocity-based effort:
Strength–Speed
~75–90% loads
Think: fast deadlifts, cleans, snappy heavy squats.
Heavy weights moved with intent to accelerate.
Focus = maximal force, but done quickly.
Speed–Strength
~30–60% loads
Think: DE squats, banded jumps, med ball throws.
Lighter weights moved as explosively as possible.
Focus = maximal speed under resistance.
These are not interchangeable. They build different qualities—and together, they make you stronger in every direction.
That’s why the Conjugate Method isn’t just about max effort vs dynamic effort. It’s about placing the right movements on the curve, and using tools like accommodating resistance (bands and chains), jumps, throws, and sprints to train those force outputs directly.
So What Does That Mean for You?
If you only lift heavy? You’re great at grinding but useless in a fast medley. If you only go light and fast? You’ll crumble when the weight climbs. If you only train in the middle? You’re decent—but never dominant.
The answer is obvious: Train across the curve.
Which, spoiler alert, is exactly what Conjugate does when done properly.
Why the Force–Velocity Curve Matters for Strongman and Powerlifting
Not all strength is created equal. And if you're only training in one gear, you're leaving performance on the table.
Most lifters — especially in strongman and powerlifting — know how to grind. They know how to strain under heavy weight and gut out brutal reps. But here’s the problem: not every event or lift rewards that kind of strength.
🧠 The Force–Velocity Curve: Your Blueprint for Real-World Strength
The force–velocity curve explains the relationship between how heavy a load is (force) and how fast you can move it (velocity). At one end, you have slow, heavy lifts like a max deadlift. At the other, fast, light movements like sprints or jumps. In between is the sweet spot — power output.
Most strongman events sit across that curve, not just at the far left with brute strength. You’ll have:
Max effort deadlifts and squats (high force)
Stone loads, yoke walks, and carries (force + velocity)
Overhead medleys, sandbag tosses, and loading races (max speed with awkward loads)
You can’t afford to be a one-trick pony.
💥 Why You Need to Train the Whole Curve
If you’re only training heavy, slow lifts, you’re only building force. And if you’re only doing speed work with light weights, you’re leaving strength gains behind.
Strongman and powerlifting require both.
The best lifters can grind a top-end lift and be explosive when it counts.
The best competitors can sprint with a yoke and lock out a heavy axle.
The best athletes train across the curve, not just at the edges.
🚩 The Real Mistake: Living at One End of the Curve
Are you always grinding your squats and wondering why your yoke speed is trash?
Are you explosive off the floor but can’t finish a heavy pull?
Do overhead medleys gas you out after one clean?
These are signs you’re stuck in one part of the curve.
If you're slow, you need to train faster. If you're fast but can't finish, you need to grind. If you're somewhere in the middle—you still need to train it all.
🧠 Stronger ≠ Better — Smarter = Better
Training across the force–velocity curve builds a complete strength athlete. It’s not about doing less heavy lifting. It’s about making the heavy lifting transfer to the stuff that matters on the competition floor.
Because being brutally strong is great. But being brutally strong and fast under pressure? That’s how you win.
How Dynamic Effort Work and Accommodating Resistance Actually Build Explosive Strength
Everyone loves throwing chains on a barbell. Bands too. They look cool. But the truth?
Most people miss the point entirely.
Dynamic Effort (DE) work and accommodating resistance aren’t just gimmicks. They’re two of the most misunderstood—but most powerful—tools in strength training when applied correctly.
Let’s break it down.
💥 What Is DE Work?
Dynamic Effort training is all about speed. You take a submaximal load (usually ~60% of your 1RM), and you move it with maximum intent. Not just “a bit faster”—but explosive, aggressive, fast-as-possible reps.
Think:
DE Squats: 8–12 sets of 2 with bands and/or chains
DE Deadlifts: 6–8 singles with short rest
DE Bench: 8–12 sets of 3, rotating grips
These aren’t about grinding. They’re about refining bar path, motor patterning, and rate of force development.
🧠 Why Accommodating Resistance Works
Louie Simmons didn’t add bands and chains just to make things harder. He used them to change how and where you produce force in the lift.
Most lifters generate force at the bottom and coast through the top.
Bands and chains force you to accelerate all the way through the range, especially the lockout.
That means more time under real tension and more adaptation where people typically fail—the top end.
And this isn’t just some lab theory—it has real-world strongman application.
🪨 Think About Your Implements…
Logs. Stones. Sandbags. Kegs. Duck walks.
They don’t follow clean barbell physics. They get heavier the longer you hold them. The harder you press or carry, the more they fight back.
Sound familiar?
That’s accommodating resistance in real life. Training with bands and chains builds the exact kind of strength you need for these awkward, dynamic objects.
You learn to stay fast under tension.
You learn to grind with speed.
You teach your nervous system to fire more aggressively—not just lift heavier.
🔁 DE + Bands = Nervous System Priming
One of the most overlooked aspects of DE work is what it does for your central nervous system.
Moving a barbell at 90% might build raw strength. But moving 60% like a rocket? That teaches your body to be explosive.
It trains the nervous system in a way that heavy lifting alone never can. That’s why the Conjugate Method doesn’t just alternate movements—it alternates intent and stimulus.
🏆 Practical Takeaways
Don’t just “move fast.” Move with maximum intent.
Use bands/chains to force full-range acceleration.
Rotate variations to avoid stagnation.
Apply it to your strongman tools—even with logs, bags, and yokes.
The bottom line?
If you’re skipping DE work, or just going through the motions, you’re missing one of the biggest force multipliers in strength sport. Do it right—and your main lifts, your events, and your explosiveness all go up.
Speed is a skill. Practice it. Develop it. Dominate with it.
Louie Simmons and the Force–Velocity Curve in Practice
The man didn’t invent it — but he used it better than anyone else.
You don’t need a sports science degree to understand the Force–Velocity Curve. But if you’re training Conjugate without knowing how Louie Simmons applied it — you’re missing the entire damn point.
While most coaches were busy splitting hairs over periodisation models and arguing about percentages, Louie was over at Westside training every point on the curve — every single week.
Conjugate: A System That Trains It All
Louie didn’t just split days into “heavy” and “light.” He built a system where different force-velocity qualities were deliberately trained across the week:
Max Effort Days → Absolute Strength → Top end of the curve. 90–100%+ loads. Full strain. Bar moves slow, but the intent is maximal.
Dynamic Effort Days → Strength-Speed & Speed-Strength → The middle of the curve. Submaximal loads moved fast. Think 50–75% with bands or chains. You’re still producing force — just with intent and velocity.
Jumps, Sprints, Throws → High-Velocity Training → The far right side. You need speed in your system. Barbell work alone won’t cut it. That’s why Westside lifters sprinted, box jumped, and launched med balls like athletes — not meatheads.
Why This Matters for Strongman & Powerlifters
Most lifters live in one tiny slice of the curve — usually the heavy, slow side. You’ve met them. They can grind a log overhead for 12 seconds but get smoked on a 15m sandbag carry.
Louie knew better.
Strongman is diverse. It’s not just about raw force — it’s about applying that force at speed, across different implements, angles, and fatigue states. The Force–Velocity Curve explains this better than any random “event day” ever will.
Training across the curve means you’re building:
Grind strength (for yokes, max deadlifts, etc.)
Snap strength (for medleys, fast cleans, and overhead series)
Reactive speed (for transitions, stone series, sandbag runs)
Louie’s Genius: Making It Simple
Louie didn’t overcomplicate it. He just said:
“You gotta be strong, fast, and explosive. So train to be strong, fast, and explosive.”
Heavy barbell lifts? ✅
Speed barbell lifts? ✅
Non-barbell explosive work? ✅
It’s not magic. It’s just deliberate programming, built to develop every gear you need — not just the one you like.
Putting It Into Practice
If you’re running Conjugate for Strongman (or just want to stop lifting like a diesel engine stuck in 1st gear), take a page from Louie’s book:
Max effort lifts to build top-end strength.
Dynamic work with accommodating resistance to teach acceleration.
Throws, jumps, and sprints to round out your athleticism.
You don’t need to choose between speed or strength. Conjugate gives you both.
The Force–Velocity Curve in Practice: How to Actually Use It in Your Training
It’s one thing to understand the Force–Velocity Curve.
It’s another to build a training week that actually uses it.
Most people stop at the theory. Or worse, they pick one point on the curve (usually heavy, slow stuff) and call it a program. That’s not what the curve is for.
This article breaks down how to practically apply the curve to Strongman, powerlifting, and hybrid strength work — without needing to become a sports scientist.
🔁 A Simple Weekly Split That Covers the Whole Curve
The easiest way to make the curve work for you? Structure your week so you’re hitting multiple points across it.
🔸 Max Effort (ME) = Max Force
Go heavy. Strain. Hit new 1RMs, 3RMs, or 5RMs. This is the left side of the curve.
Example: Cambered bar box squat, axle deadlift, reverse band bench.
🔸 Dynamic Effort (DE) = Velocity
Move submaximal weights fast — with intent and acceleration. This is the speed-strength and strength-speed zone.
Example: DE squat against bands, speed pulls, log press clusters.
🔸 Accessories = Hypertrophy & Weak Point Fixes
Use higher-rep work to build muscle, address movement patterns, and add volume without central fatigue.
Example: Seal rows, JM presses, hamstring curls, belt squats.
🔸 Events = Blend & Test
This is where everything meets. Yoke runs, medleys, and stone series test your force and speed under fatigue.
Bonus: Events expose which part of the curve you neglect the most.
⚡ Build a Dedicated Power Phase
The middle of the Force–Velocity Curve is where optimal power is produced — around 30–70% of max effort.
This is where things like:
Med-ball throws
Broad jumps
Sandbag shouldering
Jump squats
Speed yoke or farmers runs
…come into play.
They’re not just “fun conditioning.” They train the nervous system to explode. And that’s something you can’t get from slow 1RMs alone.
“You’re not just trying to be strong. You’re trying to be fast with your strength.”
If your programming doesn’t hit this zone? You’re probably underpowered.
🏃♂️ Train the High-Velocity End (The Most Neglected Part)
This is where most strength athletes fail.
They never train true high-velocity, low-force movements — and then wonder why:
They’re slow off the floor in a deadlift.
Their overhead medley feels like quicksand.
They can’t transition fast in a loading race.
You don’t need to sprint 5 days a week. But 1–2 movements per week that push the speed end of the curve?
Game-changing.
Examples:
Sled sprints
Box jumps
Sandbag throws over bar
Band-resisted broad jumps
10m shuttle sprints with a light implement
Not every session needs to be heavy. Some need to be fast.
Don’t Just Train Heavy — Train Smart
If you’re only lifting heavy and calling it training, you’re leaving performance on the table.
The Force–Velocity Curve isn’t a theory. It’s a map. And when your program covers every part of it?
Your maxes go up.
Your events feel sharper.
Your entire body moves more like an athlete — not just a gym rat.
Speed ≠ Light Weights: What Most Lifters Get Wrong About the Force–Velocity Curve
Everyone says they train with intent.
Everyone thinks they’re training across the Force–Velocity Curve.
But most lifters — even experienced strongman competitors and powerlifters — fall into the same traps.
❌ Mistake 1: Thinking “Speed” = Light Weights Only
Throwing 40% on the bar and blasting through a set doesn’t mean you’re doing dynamic effort work.
Speed isn’t just about the load — it’s about how much force you produce into the bar.
Louie Simmons always said: “Speed is a skill.”
You have to train your nervous system to fire fast, to accelerate, not just move quickly through the air with something featherweight.
✅ Fix it: Use ~60–75% loads (plus bands/chains) and focus on intent. Move like you're trying to throw the barbell through the ceiling.
❌ Mistake 2: Forgetting That Speed Requires Form
Speed work without technique is just a race to get injured.
If you treat DE squats like throwaway reps, you’re wasting the best opportunity to engrain:
Bar path consistency
Bracing mechanics
Proper joint sequencing
Every rep is a chance to hardwire form at speed—so it actually sticks on max effort days and in comp conditions.
✅ Fix it: Film your DE work. It should look snappy, controlled, and crisp—not sloppy just because it’s light.
❌ Mistake 3: Skipping Jumps, Sprints, and Throws
If it’s not a barbell, most lifters ignore it. Big mistake.
The high-velocity end of the curve isn’t trained with barbells. That’s where:
Jump variations
Sled sprints
Sandbag throws
Med ball slams
…come in.
These train rapid force development better than any speed deadlift ever could. And they carry over to exactly what strongman demands: total-body explosiveness.
✅ Fix it: Add just 1–2 explosive movements per week. You’ll feel it in your speed off the floor, your transitions, and your bag tosses.
❌ Mistake 4: Only Living on the Max Effort Side
Maxing out feels productive. But always grinding doesn’t mean you’re building speed or explosiveness.
If your squat is getting stronger but your yoke or stone load hasn’t improved in months… you’ve become the lifter stuck on the left end of the curve.
And here’s a kicker many miss:
“Just because the bar is moving slowly, doesn’t mean you're building speed.”
If your 1RMs never move faster, you’re just practicing being slow and strong.
✅ Fix it: Use the Force–Velocity Curve to check your training balance. If everything’s 85%+, you’re overdue to train fast.
❌ Mistake 5: Using Barbells for Everything
Barbells are incredible tools.
But they aren’t the only tools. And they don’t perfectly mimic the physics of strongman events.
A log doesn’t feel like a barbell.
A sandbag doesn’t move like a dumbbell.
A yoke doesn’t load like a back squat.
If you’re trying to develop full-curve athleticism, you need odd objects, unstable loads, and real-world implements in your programming.
✅ Fix it: Use barbell lifts for max and dynamic effort work, but plug in event tools, throws, carries, and jumps for velocity and transitional work.
💬Training Smart Means Training Across the Whole Curve
If your events are slow, awkward, or inconsistent — it’s probably not a strength issue.
It’s a curve issue.
Don’t just train heavy.
Don’t just move fast with light weights.
Don’t neglect power and speed-strength work.
And for god’s sake, don’t pretend that a barbell covers everything.
Strength Isn’t One Thing: Why Training Across the Force–Velocity Curve Changes Everything
We throw around the word strong like it’s self-explanatory.
But in reality? There’s more than one kind of strength. And if your training only develops one piece of it—you’re leaving progress on the table.
Let’s wrap up the Force–Velocity Curve series by shifting how you think about your training forever.
🧠 Your 1RM Isn’t the Whole Story
You can grind out a max effort deadlift. Cool.
But what happens when:
You have to move a heavy bag fast for reps?
You need to sprint under a yoke?
You miss a log press because the transition from lap to chest kills your speed?
Your one-rep strength didn’t fail you—your lack of rate of force development did.
Strength isn’t just about how much you can lift—it’s how quickly and efficiently you can express it.
⚡ Special Strengths > General Strength
Louie Simmons understood this before anyone else.
He didn’t just chase bigger squats and benches. He trained special strengths:
Strength-speed
Speed-strength
Absolute strength
Reactive power
Transitional force output
Westside lifters sprinted, jumped, threw medicine balls, and maxed out the trap bar—all in the same week.
Why?
Because different outputs = different adaptations. You need all of them to be a complete athlete.
🔁 The Full Spectrum = The Full Athlete
Training across the Force–Velocity Curve isn’t optional—it’s the foundation of Conjugate.
Max Effort work builds absolute force production.
Dynamic Effort work trains velocity and intent.
Plyometrics and throws develop true explosiveness.
Event work blends and tests everything.
If you're skipping parts of the curve, you’re not training Conjugate. You’re just cycling through heavy lifts and hoping for the best.
🧠 Reshape Your Definition of Strength
You’re not training to win a slow-motion strength pageant.
You’re training to perform under pressure, move implements fast, and outwork everyone on comp day.
That means:
Not being afraid to move light weights with intent.
Not treating jumps and throws like accessories.
Not chasing 1RMs while ignoring the rest of the curve.
Real strength isn’t just about grinding through a PR.
It’s about being a weapon across every demand your sport throws at you.
💥 Ready to Put This into Practice?
If this stuff clicked with you—start programming like it.
The Barebones Conjugate for Strongman 2.0 ebook is built on this exact philosophy.
Every week covers max effort and speed work
Jumping, medleys, sandbags, throws, DE lifts, and more
The Force–Velocity Curve isn’t just theory—it’s baked into every session
You don’t need to guess.
You need to train the spectrum.
And when you do?
Speed work done right changes everything.
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