Speed training for the masses…possible or crazy, far-off dream?
We all know that a lot of athletes are "naturally fast" because of genetics and background, but what about the rest of us?
How do we get faster, or quicker?
How can we completely bypass our "average" genetics, say "adios" to the competition and actually become ridiculously fast? Continuing on, is it even possible?
The answer is simple, direct and good for YOU: Yes.
Yes, you can get more explosive.
Yes, you can get faster (actually a lot faster).
Yes, you can get quicker (even moreso than faster).
And yes, regardless of how crappy your genetics are, or how little experience you may have, you can make SERIOUS changes in your speed, quickness and explosiveness.
How quickly you're going to improve, and how big your improvements are basically going to depend on two things: how good your overall speed and quickness training program is, and how well and consistently you carry out that speed training program.
Let's start with the easier one first: Consistently carrying out and staying dedicated to your speed and quickness program.
This is just about your overall motivation, how serious you are about improving, how focused you are and how dedicated you continue to be as time goes on.
But, it's also has to do with your actual speed training program. Is it doable? Is it asking too much of you?
It may come as a shock, but the speed or quickness program that you set for yourself is more important than just the exercises, sets and reps; how much and how long it takes are both of equal importance for one major reason: if it's too hard, you won't do it!
If your program tells you that you need to train 2 hours a day, 6 days a week, JUST for speed, that's not realistic (actually, it's ridiculous and WAY too much). It won't happen, nothing wll get done and you'll end up nowhere. Not a good scenario…
And doing it is obviously the most important part in the whole scheme of things. So point one, in order to be able to consistently carry out your speed training program, you need the right motivation/inspiration and it needs to be a reasonable/realisitic speed or quickness program.
Second, you need the RIGHT regimen for speed training. And that's where I'm hoping we can help you out here, giving you the most optimal quickness or speed program, so you CAN get a heck of a lot faster and quicker, today.
Speed can be a really complicated topic if you want to make it that way, but I'm all about keeping things simple and results. And the easiest, most simplest way to focus on getting faster and quicker is to remember these two things:
Glutes
Feet
Glutes are just another name for your butt muscles. And when I say glutes, I don't just mean you need butt muscles. Everyone has butt muscles, but not everyone is fast. What you need are a strong, powerful pair of butt muscles that you'll be able to use to majestically propel yourself all over the field or court.
So, we'll come back to that in a second, but just remember, you want a strong pair of glutes.
Now, the feet aspect. Feet are the bridge between you and the sport around you. They control the transfer of force coming from your body into the ground (and back from the ground into your body). Because of that, they connect everything, like a bridge. And you might have the fastest, swiftest car in the world, but if the bridge is broken, there's no way you're getting across. Point to take home: have good feet and speed becomes a lot easier.
So, putting this all together, we now know that in order to become blazingly fast and lightning quick, we need to:
have a speed training program that you are dedicated to being consistent with and is also realistic for you to do
work on and effectively strengthen the glutes (also make sure they are activated and firing correctly)
fix and strengthen the reactivity and stiffness of our feet and lower legs
If you can do all of that, then speed, quickness, agility or even explosiveness, all of it becomes a cinch.
So, here would be an example of a simple, effective and realistic strength training program for the glutes (training 2 days a week):
Day 1
Dynamic Warm-Up
A. Deadlifts 4 x 3-5
B. Reverse Lunges 3 x 6-10
C. Decline Sit-Ups 2 x 20
D. Calf Raises 3 x 12
Day 2
Dynamic Warm-Up
A. Bulgarian Split-Squats 3 x 6-8
B. Glute-Ham Raises or Leg Curls 4 x 8-10
C. Step-Ups 2 x 8-10
D. Planks 2 x 60 seconds
And by following that, you'd directly and effectively strengthen your glutes, while also increasing the strength and neural drive of your entire lower body (note that it's also a doable, realistic strength training program).
Then, if you could fix your feet and lower legs to be stunningly reactive, quick and powerful, you'd have fully and completely solved the speed training code.
And it just so happens that I recently came together with world-renowned speed trainer Kelly Baggett and put together the ultimate speed and quickness training program, affectionately known worldwide as The Truth About Quickness Insider's System.
You can see more about that here: The Truth About Quickness Insider's System
When you get there, look at the training video a little bit down the page, you'll find a breath-taking speed training video that will show you exactly what following the right speed training program can do for you.
Speed can be a really complicated topic if you want to make it that way, but I'm all about keeping things simple and results. And the easiest, most simplest way to focus on getting faster and quicker is to remember these two things:
And by following that, you'd directly and effectively strengthen your glutes, while also increasing the strength and neural drive of your entire lower body (note that it's also a doable, realistic strength training program).
