Stretch Shortening Cycle: How to Improve Your Speed and Explosiveness

The stretch-shortening cycle is something you don’t see working out. However, by training the stretch-shortening cycle, your movements will become more explosive, faster, and more powerful.

So do you want to know how to hack into this secret physiological potential?

What is the stretch-shortening cycle (SSC)?

Visualize the stretch-shorten cycle by thinking of a trampoline or bouncing a ball. For example, the harder and faster you jump on the trampoline, the more force is expended; the higher you will be thrown into the air. On the other hand, if you bounce up and down lightly on the trampoline, you’ll be thrown into the air, just not as high.

Another example is the bounce of a basketball. If you just drop a basketball from about waist or chest height, the ball will bounce back up. However, if you slam the ball on the ground, it will be launched high into the air.

So this is how the stretch-shorten cycle works. The eccentric part of your movement is the sag factor. That is, how fast you move or how much force is generated eccentrically determines the concentric force.

The stretch reflex

The stretch reflex is a spring-like coil mechanism that works inside the SSC. The quicker and more force applied to the eccentric movement activates the stretch reflex. When your muscles are stretched with high tension, speed, or force, the stretch reflex activates, causing the muscles to stiffen. This stiffens them to prevent injury. However, this mechanism works on the basis of elasticity, which can be used strategically for more explosiveness in movement and training.

The stretch reflex activates and absorbs force as elastic energy, which is why it acts like a trampoline, a bouncing ball, or even a stretched rubber band because it creates a propulsive effect.

Development of the SSC

First, you train the stretch-shortening cycle by training your muscles to absorb force. If they cannot absorb force, it becomes more difficult for them to stiffen and activate the stretch reflex. When your muscles can’t absorb force, they dissipate it to avoid injury.

People often make a mistake and only train speed at first. But you can’t. That’s how you hurt yourself. Realize that fast movements are based on slow movements. Slow eccentric movements adapt, synchronize, and coordinate proprioceptors and the stretch reflex response. The time under tension activates the stretch reflex and teaches the muscles to gain strength and not lose it. It’s important to remember; absorb, not disperse. People don’t develop strength quickly because their muscles break down, not absorb, strength.

If this can be done, speed can be used effectively later. So if you can’t do it slowly, fast isn’t an option. And that underscores the importance of slow eccentric training.

training program

• Use 85% of your one-rep max and perform an eccentric tempo for about 6 seconds.
• Pause for a second in the isometric phase and come back up concentrically just as quickly.

Monday

• squatting
• One Leg Deadlift

Tuesday

• pull-up or lat pulldown
• shoulder press

Thursday

• Single leg squat
• deadlift

Friday

• Bent over rows
• Chest press (dumbbells or barbell)

After two weeks

After two weeks, Switch the tempo to the isometric phase. Pause for 4 seconds in the isometric portion of the movement.

For example, move eccentrically fast when you feel muscles tighten. This is the stretch reflex that kicks in during the isometric phase. Hold it for 4 seconds. And then come up concentrically as fast as you want.

Once you develop the ability to absorb force eccentrically and isometrically, you can train them to move quickly.

Advanced training

To move fast you need to absorb power. The more force your muscles can absorb, the more force can be applied through speed.

After two weeks of isometric training, you can switch to oscillation training if you want to take your training to the next level. This includes moving eccentrically quickly. For example, as you enter the isometric phase, quickly oscillate or pulse up and down about four times before completing the concentric rep.

Oscillation teaches muscles to contract and relax quickly, which is great for developing and increasing speed and explosiveness.

Check out my channel The Balanced Body on YouTube to see how to use training methods.

If you want to learn more about how to get your muscles to absorb force to instantly become stronger and more explosive, read the INSTANT STRENGTH book. It also teaches how to do oscillation training.