The shortest path to greater explosive leg power isn’t by adding 50 pounds to your one-rep-max squat—it’s by programming your neurology to access the strength you already have, faster, so you can apply more force to the ground sooner.
Explosive power is dictated by Rate of Force Development (RFD)—sometimes called “speed of strength.” RFD is controlled by your neuromuscular system, which governs how efficiently and how quickly your brain can recruit and fire muscle motor units. The faster those units activate and synchronize, the greater your RFD—and the more explosive your performance.
Here’s the catch: when you build strength through slow, heavy lifts, you’re actually detuning your neurology for maximum RFD. You’re training it to prioritize max force output, not max rate of force production. That’s why we all know athletes who are monsters in the weight room but don’t move explosively on the field.
If you train to maximize your one-rep-max squat with slow, heavy lifts, your RFD takes a hit. Likewise, if you only chase RFD with light-load, high-velocity training, your max strength will drop. The key is finding the right balance—developing absolute strength to raise your explosive potential, while using light-load, high-speed training to reprogram your neurology to access that strength faster.
That’s why elastic band training exploded in popularity over the last 15 years. Because bands have almost no mass, athletes can accelerate 10 to 30 times faster using elastic resistance compared to steel weights. And as we covered earlier, the most effective explosive-power reps require 100% effort and maximum possible velocity given the applied load. That’s what drives your nervous system to generate more force at higher velocities—producing measurable gains in explosive power and speed.
But traditional bands have a fatal flaw. As you stretch them 5 to 20 feet, resistance skyrockets—destabilizing the athlete and slamming the brakes on acceleration. That resistance spike limits the top velocity reached in every movement and undermines RFD gains.