ABOUT THIS EPISODE
Performance Series — Power & Speed
Topic: Force-Velocity Curve, Plyometrics, Sprinting, Elasticity, and Athletic Performance
Power and speed are where the body you built finally has to perform.
In this episode of The Functional Code, Dr. Jace and Dr. Addy continue the Performance Training Series by breaking down power and speed training — how athletes create force fast, why speed is skill-specific, and why the body must build enough tissue capacity to safely express explosive movement.
After covering hypertrophy and strength, this episode moves into the force-velocity curve: how much force you can produce, how quickly you can express it, and how that changes depending on whether you are sprinting, jumping, throwing, skating, swinging, cutting, or changing direction.
Dr. Jace and Dr. Addy explain why power and speed are not just about “trying harder.” They are about biomechanics, nervous system timing, elastic recoil, tendon capacity, tissue absorption, skill acquisition, and full-body force transfer.
In this episode, we cover:
Power vs. speed
The force-velocity curve
Why strength must become speed
MLB pitching velocity and full-body force transfer
Core, legs, torso rotation, and arm whip
Kinetic energy and elastic recoil
The Z-axis and vertical force production
Ground contact, sprinting, and propulsion
Foot, fascia, Achilles, calf, quad, and glute contribution
Bounding, stiffness, jumping, and landing
Change of direction and athletic movement
Why plyometrics should not always come first
Coordination, compensation, and injury risk
Plyometric volume and tendon load
How to train power safely
Lower resistance with higher speed
Explosive reps and longer rest periods
Task-specific power and skill sequencing
Downhill sprinting and assisted speed work
Bands, assisted jumping, and vertical speed
Bryson DeChambeau and golf speed training
Connor McDavid, skating speed, and puck-handling skill
Genetics, body type, and elite athletic development
How to master the human spring
Key takeaway:
Power and speed are trained expressions of tissue capacity, nervous system timing, biomechanics, elasticity, and skill.
The goal is not just to move fast. The goal is to build a body that can absorb force, store energy, recoil efficiently, and express speed without breaking down.
Build the machine.
Connect the nervous system.
Then teach the body to move faster.
Resources:
Force-Velocity Curve — The Movement System
https://www.themovementsystem.com/blog/force-velocity-curve
Coordinate System / X, Y, Z-Axis Reference
https://www.bem.fi/book/aa/aa.htm
Bryson DeChambeau Speed Training — GOLF.com
https://golf.com/instruction/bryson-dechambeau-explains-secret-speed-training/
Bryson DeChambeau Ball Speed & Yardage — GOLF.com
https://golf.com/instruction/bryson-explains-ball-speed-yardage/
Connor McDavid Player Profile — Elite Prospects
https://www.eliteprospects.com/player/183442/connor-mcdavid
The Sports Gene: What Makes the Perfect Athlete
David Epstein, Yellow Jersey, 352 pp.
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Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider.
