All Glossary Terms
Metrics
Rate of Force Development (RFD)
How quickly force can be produced - critical for explosive power.
Rate of force development (RFD) measures how fast you can generate force from rest. High RFD is essential for explosive sports where you have limited time to apply force (sprinting, jumping, striking). RFD is developed through explosive training, plyometrics, and Olympic lifts. It peaks around 200-300ms, faster than maximum strength can be achieved.
Examples
- Jump height depends on RFD
- Sprinters need high RFD
- Trained by moving weights explosively
Compound exercises
Put this into practice with exercises from the library.
Bench Jump
Plyometrics · Bodyweight
Bench Press - Powerlifting
Powerlifting · Barbell
Bench Press - With Bands
Strength · Bands
Bench Press with Chains
Powerlifting · Barbell
Bench Sprint
Plyometrics · Other
Bent-Arm Barbell Pullover
Strength · Barbell
Bent-Arm Dumbbell Pullover
Strength · Dumbbell
Bent-Knee Hip Raise
Strength · Bodyweight