The Dynamic Strength Index (DSI) is one of the most valuable tools for determining whether an athlete’s next step is to develop greater maximal strength or improve their ability to express that strength explosively. By comparing peak force produced during a ballistic movement, such as a countermovement jump, to peak force generated during a maximal strength test, DSI provides coaches with actionable insight into an athlete’s force-production capabilities.
Now that VALD Performance and GymAware have made their official announcement regarding partnering together, I can explain how the two worlds coming together really is the best case scenario. Force Plates allow coaches to test their athletes using the Isometric Mid-Thigh Pull (IMTP) for determining the total amount of peak force capabilities of the athlete.
The second part of this test is to measure the athlete’s peak force during a ballistic movement like the countermovement jump or concentric only squat jump. Once you have both measurements, you can compare the two. How much of their peak force capability is the athlete using during ballistic/explosive athletic movements?
Now we can answer the following questions:
- Should an athlete focus on speed and explosion?
- Should he or she focus on getting strong?
- Should the athlete focus on both?
The answer is as always: it depends. The Dynamic Index is created by dividing the athlete’s peak force during an explosive movement by their maximum potential peak force.
For example:
- An athlete produces 1,850 Newtons(N) of Peak Force during a Squat Jump
- Same athlete produces 3,800N of Peak Force during the IMTP
- The Dynamic Strength Index is 1,850N/3,800N = .49
The DSI makes the following suggestions:
- .8 to 1 Focus on Strength
- .6 to .8 Concurrent Training is Suggested (Strength and Explosion)
- .6 or Lower the focus is Speed and Plyometrics
A low DSI(<.6) typically indicates that the athlete possesses sufficient strength but needs more explosive training through Olympic weightlifting, plyometrics, ballistic exercises, and speed-strength methods. Conversely, a high DSI(>.8) suggests the athlete is already expressing a high percentage of their available strength and would benefit from increasing their maximal force-producing capacity with heavier resistance training. Rather than relying on guesswork, DSI allows coaches to individualize training based on objective data, ensuring that every athlete spends more time addressing their greatest performance limitation and ultimately maximizing improvements in speed, power, and athletic performance.
Here’s the article I wrote for GymAware going into detail:
In the article, I explain how to use Velocity Based Training to determine an athlete’s DSI. The Gold Standard is always going to be Force Plates, but now that VALD Performance and GymAware are together, I can’t wait to show the world how to use the two together. VALD Force Plates are unbeatable for athlete testing and monitoring. GymAware RS and FLEX units allow coaches to ensure desired intent is met on a daily basis.
If the goal is to squat explosively, I suggest setting a Minimum Velocity Threshold(MVT) for the day at >.75m/s. You could also have athletes perform Barbell Squat Jumps and/or the Olympic lifts at a MVT at >1.5-2.2m/s. If daily intent is maximized by the athlete, there’s a better chance of a greater result during the retesting.
I taught an Advanced Velocity Based Training Clinic at Penn State University three weeks ago, and I have to say the clinic was amazing. I was able to teach their Strength and Athletic Performance Coaches advanced methods for using Velocity Based Training. In the clinic, we learned:
- Methods for Testing and Monitoring Athletes?
- How to Respond to the Data?
- How to Implement the Response at Scale?
- Direct Ways to use VBT with the Olympic Lifts to Maximize Power and Rate of Force Development
- How to use the Cloud to Maximize Athlete Monitoring
I was able to teach a USA Weightlifting Level 1 in conjunction, and I am open to doing that again as well. We can also look at other possible Clinic Topics to go along with Advanced VBT,
Email me at Travis@RiseIndoorSports.com
Scenes from Penn State University:
