Specific adaptations

When running at high speed, your knee joints extend at a maximum angular velocity of ~1200°/s. However, your training should not necessarily incorporate similar movement speed.
A research study demonstrated that supramaximal NHE training at a very slow movement velocity (~15°/s) induced the biggest adaptations at high movement speed.
This paradox finding is based on the specific mechanisms of eccentric training which primarily addresses the fast twitch fibres and the muscle-tendon interaction. Bear in mind that specific adaptations are not necessarily the result of exercises which seem to be ‘specific’ in terms of movement velocity or involved joints.

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