Starting Strength vs Accelerating Strength: Maximize Explosive Power for Athletes

Published: Strength Training Guide

Ever wonder why some athletes explode off the blocks but fade in acceleration, while others start slow but build devastating speed? The answer lies in two distinct explosive qualities: starting strength and accelerating strength. Understanding the difference between breaking a deadlift off the floor versus finishing the lockout, or initiating a jump versus continuing to propel upward, is the key to targeted explosive training. Here's how to identify your limiters and train each quality for maximum athletic performance.

⚡ Quick Comparison: Starting vs Accelerating Strength

  • ✓ Starting Strength: Force production in first 0-50ms from dead stop
  • ✓ Accelerating Strength: Force production from 50-300ms during movement
  • ✓ Starting Strength Limiter: Struggle to break deadlift off floor or start a jump
  • ✓ Accelerating Strength Limiter: Good start but slow to build speed or finish lifts
  • ✓ Training Difference: Dead stops/pauses vs speed work/ballistics
  • ✓ Both Matter: Most athletic movements require both qualities working together

What are Starting Strength and Accelerating Strength?

Starting strength and accelerating strength are two distinct phases of explosive force production that determine how powerfully and quickly you can move. Starting strength is your ability to generate force rapidly from a dead stop or isometric position—like the first push off the ground when jumping or the initial pull in a deadlift from the floor. Accelerating strength is your ability to continue applying force once movement has begun, increasing velocity throughout the range of motion.

These two qualities work together to determine overall explosive performance, but they respond to different training methods and are limited by different physiological factors.

Starting Strength

✅ Force production in the first 30-50ms of contraction

✅ Primarily neural: motor unit recruitment and firing rate

✅ Critical for overcoming inertia from a dead stop

✅ Example: Deadlift from floor, start of a sprint, stationary vertical jump

Accelerating Strength

✅ Force production from 50-300ms of contraction

✅ Influenced by maximal strength and neural drive

✅ Determines how quickly you can continue accelerating

✅ Example: Acceleration phase of sprint, ascending phase of jump, box squat to lockout

Why This Matters for Athletes

Understanding and training these distinct strength qualities is crucial for athletic performance across virtually all sports:

Identify Performance Limiters:

If you struggle to initiate movements (slow off the blocks, weak breaking the bar off the floor), starting strength is your limiter. If you start well but can't sustain acceleration (good first step but poor top speed, break the floor easily but struggle at lockout), accelerating strength needs development. Research from the Australian Institute of Sport demonstrates that correctly identifying and addressing the specific limiter produces 2-3x faster improvements than generic explosive training.

Sport-Specific Transfer:

Different sports emphasize different qualities. Olympic weightlifters need exceptional starting strength to break heavy loads from the floor. Sprinters require both—starting strength for block starts and accelerating strength for the 10-30m acceleration phase. Jumpers need starting strength from static positions but accelerating strength through the propulsion phase.

Training Efficiency:

Rather than doing generic "explosive" training, you can target your specific weakness. Studies from McMaster University show that athletes who train their identified limiter improve performance outcomes 40% faster than those using non-specific explosive training.

Injury Prevention:

Balancing both qualities reduces injury risk. Poor starting strength with good accelerating strength can lead to compensatory movement patterns and acute injuries during rapid initiation. The National Strength and Conditioning Association emphasizes balanced explosive development as a key injury prevention strategy.

Why the Distinction Matters

Sport-Specific Demands

Different sports emphasize different strength qualities:

  • Starting strength dominant: Olympic weightlifting (breaking bar from floor), American football linemen (initial push off the line), powerlifting deadlifts, static position sports movements
  • Accelerating strength dominant: Sprinting (continuing to accelerate after initial steps), throwing (velocity generation through range), jumping (propulsion phase), boxing/striking
  • Both important: Most athletic movements require initial force production followed by continued acceleration

Training Efficiency

Understanding which quality limits your performance allows targeted training. If you struggle to break a deadlift off the floor but lockout easily, starting strength is your limiter. If you explode off the floor but slow down mid-pull, accelerating strength needs work.

📊 What Research Shows About Explosive Strength Development

Research conducted at Norwegian School of Sport Sciences and published in collaboration with the National Strength and Conditioning Association reveals that elite athletes demonstrate distinct force-time profiles. Those excelling in starting strength can produce 80-90% of peak force within the first 100ms, while those strong in accelerating strength show superior rate of force development (RFD) between 100-250ms.

Studies from Edith Cowan University in Western Australia demonstrate that targeted training of the specific limiter produces 35-45% greater improvements in sport-specific performance tests compared to general explosive training protocols.

Practical takeaway: Test your force-time profile (or use proxy tests like squat jump vs countermovement jump) to identify your limiter, then apply targeted training methods for 4-8 weeks before retesting. Track your specialized training in FitnessRec to ensure progressive overload on the right quality.

The Science: Force-Time Characteristics

When scientists analyze force production on a force plate, they examine different time windows:

Phase 1: Starting Strength (0-50ms)

• Overcoming inertia from complete rest

• Minimal muscle shortening has occurred

• Primarily type IIx (fastest) muscle fiber recruitment

• High neural drive required

• Little contribution from elastic energy or stretch reflex

Phase 2: Accelerating Strength (50-150ms)

• Initial momentum established, continuing to accelerate

• Rapid rate of force development (RFD)

• Full motor unit recruitment occurring

• Maximal strength begins to influence force output

Phase 3: Late Accelerating Strength (150-300ms)

• Approaching peak force production

• Highly correlated with maximal strength levels

• Slower movements may reach maximal force in this window

Factors That Determine Starting Strength

1. Neural Drive and Recruitment Speed

The ability to instantly recruit high-threshold motor units (controlling fast-twitch fibers) determines starting strength. This is a highly trainable neural quality.

2. Muscle Fiber Type

Type IIx fibers (fastest contracting) produce force more rapidly from rest than Type IIa or Type I fibers. Fiber type is largely genetic but can be shifted slightly with training.

3. Muscle-Tendon Stiffness

Stiffer tendons transmit force more immediately with less energy loss during the stretch-shortening cycle. However, starting strength from a dead stop doesn't benefit from elastic energy storage.

4. Initial Position and Pre-Tension

Creating tension before initiating movement (taking slack out of the bar in a deadlift) improves starting strength by pre-activating muscles and tendons.

Factors That Determine Accelerating Strength

1. Maximal Strength Levels

Higher absolute strength provides a larger force reserve, allowing sustained high force output as movement progresses. Accelerating strength in later phases (150-300ms) strongly correlates with 1RM strength.

2. Rate of Force Development (RFD)

How quickly force increases after initial movement determines acceleration. Superior RFD means reaching higher forces faster during the movement.

3. Compensatory Acceleration Ability

The neuromuscular skill of continuing to accelerate even as the bar gets lighter (as you ascend in a squat). Trained through intent and speed work.

4. Motor Unit Synchronization

Coordinated firing of motor units allows sustained force production throughout the range of motion. Improves with explosive training.

How to Train Starting Strength

1. Dead Stop Lifts

Eliminate the stretch-shortening cycle to force pure starting strength:

  • Dead stop squats: Pause at bottom on pins for 2-3 seconds, explode up
  • Dead stop bench press: Pause on pins 2 inches above chest, press explosively
  • Conventional deadlifts: Full stop between each rep (no touch-and-go)
  • Dead stop rows: Set bar down completely between reps

2. Paused Lifts

Hold the most difficult position for 2-5 seconds before exploding:

  • Paused squats (2-3 second hold at parallel)
  • Paused bench press (1-2 second chest pause)
  • Paused deadlifts (1-2 second pause 1 inch off floor)
  • Paused overhead press (pause at forehead level)

3. Isometric Training

Maximal isometric contractions at specific joint angles:

  • Isometric mid-thigh pulls against pins (3-6 seconds maximal effort)
  • Isometric squats at sticking points
  • Isometric bench press at various heights

4. Heavy Eccentrics with Dead Stops

Lower supramaximal loads (105-120% 1RM) slowly, set down on pins, reset, and attempt to lift or use assistance:

  • Eccentric-only deadlifts from blocks
  • Pin squats with heavy eccentrics
  • Slow negatives on bench with dead stop

Pro Tip: Intent Overrides Speed

Even when the bar moves slowly due to heavy loads or dead stops, the intent to move explosively trains starting strength. Research shows that attempting maximal acceleration from dead stops—even if actual bar speed is slow—produces superior starting strength adaptations compared to lifting the same weight with controlled, slow intent. In FitnessRec, log "explosive intent" in your notes to track this critical training variable.

How to Train Accelerating Strength

1. Compensatory Acceleration Training (CAT)

Accelerate maximally throughout the entire concentric range of motion, even as the bar gets lighter:

  • Squat: Push through the floor harder as you ascend
  • Bench: Accelerate through lockout, don't slow down
  • Deadlift: Continue pulling explosively past knees to lockout
  • Use 60-85% 1RM for 3-6 reps with maximal acceleration

2. Speed Strength / Dynamic Effort Method

Lift submaximal loads (40-60% 1RM) with maximal velocity:

  • Speed squats: 50-60% 1RM for 2-3 reps, 45-60 seconds rest
  • Speed bench: 45-55% 1RM for 3 reps, explosive throughout
  • Speed deadlifts: 60-70% 1RM for 1-2 reps, maximal acceleration
  • Perform 6-10 sets, focusing on bar velocity

3. Ballistic and Plyometric Exercises

Movements that require continued acceleration throughout:

  • Jump squats: 20-40% 1RM, maximum height
  • Bench throws (Smith machine): 30-40% 1RM, release bar
  • Medicine ball throws: chest, overhead, rotational
  • Countermovement jumps: use pre-stretch to enhance acceleration

4. Contrast/Complex Training

Pair heavy strength work with explosive movements to potentiate accelerating strength:

  • Heavy squat 3-5 reps at 85% → Jump squats 5 reps at 30%
  • Heavy bench 3 reps at 90% → Plyometric push-ups 5 reps
  • Heavy deadlift 3 reps at 85% → Broad jumps 3 reps

5. Maximal Strength Training

Build the strength foundation that supports sustained force application:

  • Heavy compound lifts: 80-95% 1RM for 1-5 reps
  • Focus on progressive overload on main lifts
  • Higher maximal strength raises the ceiling for accelerating strength

Exercise Selection by Strength Quality

Starting Strength Emphasis

✅ Conventional deadlifts (floor start)

✅ Dead stop squats from pins

✅ Dead stop bench press from pins

✅ Paused squats with long holds

✅ Paused bench press (2-5 second pause)

✅ Static starts in sprinting

✅ Isometric pulls/presses against immovable resistance

Accelerating Strength Emphasis

✅ Jump squats (continuous acceleration)

✅ Speed squats/bench with bands (increasing resistance)

✅ Olympic lifts (snatch, clean: rapid extension)

✅ Medicine ball throws (accelerate through release)

✅ Countermovement jumps (use stretch reflex)

✅ Depth jumps (rapid transition to acceleration)

✅ Flying sprints (already moving, focus on acceleration)

Assessing Your Starting vs Accelerating Strength

Squat Jump vs Countermovement Jump

Squat jump (no countermovement): Pure starting strength from static position

Countermovement jump: Accelerating strength using stretch-shortening cycle

Analysis: If your countermovement jump is significantly higher (10%+), accelerating strength is superior. If they're similar, starting strength is well-developed.

Deadlift from Floor vs Blocks

From floor: Requires superior starting strength

From blocks (mid-shin): Reduces starting strength demand, emphasizes accelerating strength

Analysis: If you struggle off the floor but lockout easily, train starting strength. If you break the floor well but slow at lockout, train accelerating strength and maximal strength.

Sprint Acceleration Profile

0-10m split: Starting strength and initial acceleration

10-30m split: Continued acceleration (accelerating strength)

Analysis: Poor 0-10m but strong 10-30m suggests starting strength deficiency. Strong 0-10m but weak 10-30m suggests accelerating strength or maximal strength limitation.

Warning: Starting Strength Training is CNS Intensive

Dead stop variations, isometrics, and paused lifts with maximal intent are extremely demanding on the central nervous system. Limit these methods to 2-3 exercises per session and 2-3 sessions per week. Perform them early in workouts when fresh. Excessive volume of starting strength work can lead to overtraining, performance decrements, and increased injury risk. Monitor fatigue carefully using FitnessRec's workout notes and performance tracking.

🎯 Track Starting and Accelerating Strength with FitnessRec

FitnessRec provides comprehensive tools for developing both explosive strength qualities with precision:

  • Exercise library: Video demos for dead stop variations, paused lifts, speed work, and ballistic exercises
  • Custom program building: Periodize 4-6 week blocks targeting specific limiters
  • Performance tracking: Monitor paused lift PRs (starting strength) and bar velocity on speed work (accelerating strength)
  • Detailed workout notes: Log explosive intent, pause durations, perceived acceleration, and sticking points
  • Jump performance tracking: Record squat jump vs countermovement jump to assess strength profile
  • CNS fatigue monitoring: Track training volume and recovery status to prevent overtraining

Start tracking your explosive strength development with FitnessRec →

Common Questions About Starting and Accelerating Strength

Which strength quality should I prioritize?

Prioritize your identified limiter. Use the assessment tests (squat jump vs countermovement jump, deadlift floor vs blocks, sprint splits) to identify your weakness. Most athletes benefit from 4-6 week focused blocks on their limiter, then maintenance work while developing the other quality. If you're a beginner, build maximal strength first—it provides the foundation for both starting and accelerating strength.

Can I train both qualities in the same program?

Yes, but prioritize one. A common approach is to emphasize starting strength early in the session (dead stops, pauses) when neurally fresh, then train accelerating strength (speed work, ballistics) later. Alternatively, use 4-6 week blocks focusing on one quality while maintaining the other with 1-2 exercises per week.

How long does it take to improve starting or accelerating strength?

Neural adaptations occur quickly—you may see improvements in 2-4 weeks with focused training. Significant improvements typically require 6-12 weeks of targeted work. Starting strength adaptations tend to occur slightly faster (more neural) while accelerating strength improvements depend more on maximal strength development (slower).

Do I need special equipment to train these qualities?

Starting strength training requires pins/safety bars for dead stops and paused lifts—available in most commercial gyms. Accelerating strength can be trained with just a barbell (speed work, compensatory acceleration). Ballistic exercises like jump squats and medicine ball throws enhance training but aren't essential. Force plates provide detailed assessment but aren't necessary—use proxy tests like jump comparisons and lift analysis.

How do I track starting and accelerating strength in FitnessRec?

Create separate exercise entries for variations: "Paused Squat (3-sec)" for starting strength vs "Speed Squat" for accelerating strength. Use workout notes to log critical details: pause duration, explosive intent rating (1-10), perceived bar speed, and sticking points. Track performance metrics like paused lift 3RM (starting strength indicator) and speed work with consistent loads (accelerating strength indicator). Use the progress charts to visualize improvements in each quality over your training blocks.

📚 Related Articles

Sample Training Split

Week 1-4: Starting Strength Emphasis

Monday: Dead Stop Squats 5×3 at 75%, Paused Bench 4×4 at 70%

Wednesday: Conventional Deadlift 5×3 at 80%, Paused OHP 4×5 at 65%

Friday: Pin Squats 4×4 at 70%, Dead Stop Rows 4×6

Week 5-8: Accelerating Strength Emphasis

Monday: Jump Squats 5×3, Speed Squats 8×2 at 55%, CAT Bench 5×3 at 75%

Wednesday: Power Clean 5×2 at 75%, Speed Deadlift 6×2 at 65%

Friday: Broad Jumps 4×3, Box Squats 5×3 at 70% (explosive), Med Ball Throws 4×5

Starting strength and accelerating strength are two sides of the explosive performance coin. Starting strength allows you to overcome inertia and generate force from rest, while accelerating strength lets you continue applying force as movement progresses. Most athletes and lifters benefit from developing both qualities through periodized training phases. By understanding which quality limits your performance and using targeted training methods tracked through FitnessRec, you can systematically address weaknesses and maximize your explosive power potential.