Client #109t in Workout Questions and Answers

Client #109t asks:
“What kind of weightlifting workout should I do to gain speed? Should I be doing more endurance? With high reps lower weight? Or heavier weight less reps?”

First and foremost, before I get to the exercises specifically for speed make sure you have good nutrition and you shouldn’t stop any conditioning programs already in place as having the proper foundation is key to getting the results you want.
Weightlifting wise you want higher reps for leaner muscle. Endurance training can help as well and one of the best workouts for this when done the right way is sled or prowler presses. You have a weighted sled and using handles you physically dig your feet in and run forward to push it. It is a great total body tool and is good for all around endurance and speed as well as a great cardio option. Some sleds even come with a harness for it to be used in a sprint variation as well which is great for getting burst speed work in. Many of the workouts in the weight room that are great for speed and explosive related endeavors are your compound lifts like the squat, deadlift and from the Olympic lift side power cleans are a great option. With any of these lifts lighter weight and proper form are key. These lifts are all leg focused and help build
A great option for your hamstrings and glutes is the single legged Romanian deadlift using kettle bells. But this one takes practice and balance to do properly.
Lastly, I’d recommend the pallof press for core stability which is key in sprinting it helps work your whole core and not just parts of it.
But I’d recommend making use of some plyometric work outside of the gym as well such as broad jumps or using an agility ladder both require use of your legs with quick motions and movements that will aid in reaction time as well as speed.

Last updated March 13, 2019