What You Need to Know Before Using the Dynamic Strength Index
In my last few blog posts, I’ve been talking about different types of athletic training programs and how to determine which one is right for you. There’s still one more test that I want to discuss in detail (stay tuned for my next post on developing a force-velocity profile), but I wanted to cover a few more essential bits of information before diving into that.
The Dynamic Strength Index is a valuable assessment tool that our experts here at Scienced Athletics use often. To review, it involves measuring your maximal strength output and your peak force during dynamic movement to produce a ratio that illustrates how much of your maximum strength you’re using when you run, jump, pedal, kick, or strike. Based on your DSI score, your trainers can develop a program that will help improve your performance, regardless of what sport (or sports) you play.
Remember, Nothing is Ever That Simple
The explanation I just gave (and the more detailed blog post I’ve written on DSI) is entirely accurate but very simplified descriptions of how to use the Dynamic Strength Index. And nothing in life is ever that simple. This is a powerful tool, but it can’t produce miracles. There are several factors that can affect how DSI should be used to program training.
- The time of year
- Demands of your sport
Rugby players and football defensive tackles actually need a lower DSI score as their season nears. They want to push their maximal strength as high as possible for games.
In the off-season, they can shift to a more traditional approach to DSI to improve qualities that often go overlooked during the season.
Athletes in martial arts or positions like wingers in soccer require the opposite — they want mid-range to high DSI scores to ensure their speed and power are maximized for competition.
Don’t Be Afraid to Ask Questions
If you’re considering working with a coach or physiotherapy team who uses tests like DSI, don’t assume they know everything. It’s essential to ask questions about how they interpret and apply the data they’re collecting so you know you’re getting a training program that meets your needs.
Just because a facility has force plates and can throw around terms like Dynamic Strength Index, it doesn’t mean they know any more than you. Make sure the training professionals you choose to work with are using data from tests like DSI to inform what they do – and not just assuming the data supports conclusions they’ve already reached.
Sadly, we hear more and more from athletes who come to us that their previous physio clinics and training facilities didn’t fully understand the underlying biomechanics behind their performance. Pro tip: if all you’re hearing is how high you jumped or what your power is, ask more questions!!
Trust Scienced Athletics for Quality Training
At Scienced Athletics, we employ fully qualified Applied Sports Scientists who focus entirely on ensuring the quality of our processes, translating testing data into informed and actionable programming for coaches and clients, and monitoring your progress and change over time. Your physiotherapist specializes in physiotherapy, and your strength coach specializes in strength training. Only sports scientists fully understand how to interpret and apply data for other training professionals to use.
Understanding the different types of training, knowing how to test and assess properly, and taking the information from tests to build the most appropriate program for each athlete is what sets Scienced Athletics apart from your average trainer or gym. Contact us with your questions, or book a free consultation today.
