The notion of Speed-Strength is highly generalized and depends on the context.
There are subtle differences between Speed-Strength and Strength-Speed as can be seen on a Force-Velocity graph.
Movements that need speed-strength can be split into two groups:
1) Movements where the speed of movement plays an essential role in overcoming a comparatively small resistance.
2) Movements where effort is rapidly developed to overcome large resistance.
Maximum Strength is mostly insignificant for the first type of movement, but it plays a critical role in the second type of movement.
Training Speed-Strength is more effective when speed loading is programmed and there is less time spent using slow movement.
Training with small loads (around 20-40% of 1 Rep Max) is the main method of increasing Speed-Strength. Exercises should be performed with maximal effort and the load should be accelerated as fast as possible.
To increase Speed-Strength in acyclic sports (such as Basketball, Hockey, Martial Arts), plyometric or throwing exercises should be programmed on the basis of their applicability to the sport.
For example, to increase Speed-Strength for a basketball throw, greater results are acquired by throwing a 2kg medicine ball versus a 4kg medicine ball.
Lighter loads accelerated faster under a shorter movement time provide a superior training effect. A heavier ball would also be detrimental to technique.
Remember, most sports have a very limited window of opportunity to display force, therefore cycles of Speed-Strength training are essential to advance the competitive athlete.
