Adarq.org

This is a nice excerpt I pulled out from the main article. Found here:

http://elitetrack.com/improving-vertical-jump-doesnt-improve-dunk/


"I have explained already, one size and way doesn’t fit all. I can tell you that an ideal program would contain this: Jump Circuits, in place single and double leg plyos, plyos with movement i.e. hurdle hops, alternating bounds, power skips(a mix of single and double leg work), actual time spent trying to dunk or attempting to run and jump up to something, sprint training which would include acceleration and eventually even some top speed work, medball throws to develop explosive power and triple extension, weight room work which would include Olympic lifts(if appropriate), squat jumps and other power type exercises, true strength work such as squat, deadlift and various types of lunges, some core work both in the form of circuits and also in the weight room with more of a strength emphasis, mobility work including static and dynamic stretches, also possible general coordination work in the form of sprint drills or hurdle drills in order to improve body awareness and coordination. " (Eric Broadbent)

I've done a good amount of reading on strength training and there is one principle that I'm still very unsure of since the answers tend to vary from source to source. I'll start the question from personal experience and then generalize it since I feel it might be easier to understand that way.

With nearly every exercise whether it be squats, rdls, rows, or bench I feel that I generate more power when I do my reps very quickly and get into a nice rhythm that way. When I say quickly, I mean that I almost drop the weight during the eccentric phase, although I feel that its done in a controlled manner. I can definitely say that I generate more power than I would if I executed the exercise in a "strict" fashion because I move the weight with greater speed and the force of the weight does not stop at the end of the concentric movement but instead contributes to an even quicker eccentric action and so the cycle is repeated throughout the set. Not only do I feel that I generate more power when I lift this way, but the neural drive and excitement is greatly elevated. Naturally, I can only lift this way with submax weight in the 60-85% range (just a guess). I'm sure most people experience this.

So the question I have is whether it is optimal to lift this way? I have heard two different viewpoints. One suggests that lifting explosively for power is sport specific because athletic movements occur in the same fashion. While the other suggests that lifting weights is generally not sport specific at all so strength training should focus on placing the muscles under greater tension. If I'm not mistaken, muscles face greater tension when they are under the weight for a longer period of time so this viewpoint naturally recommends lifting in a strict and controlled fashion which will naturally be slower. This viewpoint would typically suggest that the specific movement and power would be developed through the movement itself ie. developing sprinting through sprinting or something close such as bounding.

I'm very uncertain on which strength training principle is more accurate since they both seem very reasonable. I prefer the explosive way of lifting because it feels more natural and the neural stimulant resulting from it is much more exciting and enjoyable but I also want to lift the way that will help my performance the most (sprinting faster and jumping higher). What are your thoughts on the matter?

Sorry for the long drawn-out post.