CAT, Speed Work, and Isolation Exercises—Fine-Tuning Strength Development

Alex Miller – Co-founder, CSO

Feb 17, 2025

CAT, Speed Work, and Isolation Exercises—Fine-Tuning Strength Development

Introduction

Having covered technique, partials, and isometrics as fundamental interventions, we now turn to Compensatory Acceleration Training (CAT), Speed Work, and Isolation Exercises. These specialized methods address specific performance objectives but require precise application for maximum effectiveness.

Compensatory Acceleration Training (CAT)

CAT involves accelerating the weight through the concentric phase of a lift. It can be particularly beneficial for athletes who struggle with late-phase deceleration.

  • Neuromuscular Efficiency
    Reinforces high-velocity force output, boosting explosive strength.

  • Equipped Lifting
    Especially useful where supportive gear introduces variable resistance.

  • Late-Phase Sticking Points
    Increases bar speed and overall power where many lifters experience slowdown.

Speed Work: Enhancing Rate of Force Development

Speed Work uses submaximal loads lifted at high velocity to enhance power production.

  • Peltonen (2018) notes it is especially effective for athletes dealing with early-phase sticking points or velocity deficits.
  • Gains under lighter loads do not always transfer seamlessly to heavier lifts, so not all athletes benefit equally.
  • For those who do, Speed Work can significantly boost explosiveness.

Isolation Exercises: Lowest Priority, But Useful

Isolation exercises target specific muscles or imbalances and generally have limited carryover to heavy compound lifts.

  • Rehabilitation and Muscle Imbalances
    Useful for addressing weak points or aiding in post-injury recovery.

  • Limited Strength Transfer
    Gains in isolated muscles do not necessarily lead to stronger multi-joint movements.

Although lower in the hierarchy, isolation exercises can be beneficial when used strategically to address muscular imbalances.

Conclusion

CAT and Speed Work are powerful yet situation-specific methods, requiring a tailored approach to address individual weaknesses or velocity deficits. Isolation exercises, while less impactful on overall strength, can supplement a well-designed program by correcting minor imbalances.

By incorporating these methods into the Hierarchy of Movement Intervention, athletes can fine-tune their performance, minimize unproductive training volume, and ensure consistent, targeted growth.