If you’re an athlete looking to excel in your sport, it’s likely you would benefit from getting strong, more powerful and fitter.

If this is you, the majority of your training should focus on the exteme ends of training. That being traits like max strength, speed/maximal velocity, aerobic and alactic systems rather than middle ground adaptations like speed-strength, speed -endurance and the lactic system.

That’s because developing either side of these continuums will develop those adaptations found in the middle (see picture below).

Where as solely focusing on middles won’t develop the extemes. That’s where lots of valuable juice can be missed out on.

Developing the extremes will also make submaximal work easier, i.e. 8.5m/s top speed athlete running at 6m/s will work harder than a 9.5m/s top speed athlete running at the same pace.

Finally, most sports won’t allow enough oppurtunities to develop these extremes. Unlinke middle ground adaptations which are more commonly expressed during games/skills training.

This doesn’t mean never focus on middle ground adaptations and you won’t be able to get strong, powerful and fit if you do, just make sure you have addressed the extremes first.