Weight Training For Speed
June 3, 2009 by Kris Jones
Filed under Weight Lifting
Want to increase your burst of speed? Ernest St. Clair is going to instruct us today on two exercises that can improve your explosiveness and your sprint. The two exercises are the step up w/ weight and pulling weight. You’re not going to be able to pull weight unless you have a spare harness available. Also an artificial football field with an even surface wouldn’t hurt.
The step up is one of the harder exercises I have done, but it is great for building power and strength. I’ve only done a couple of exercises similar to weight pulls and they aren’t in my normal routine, but I think they’re awesome as well.
Different variations of weight pull include resistance bands with two people going opposite directions, bands that actually pull you while you’re running, forcing you to run faster, and the sprints with the balloon attached that catches air (I cannot figure out what this is called).
One more exercise that can help you build speed is something I saw Deon Sanders do where you put one foot forward, pull it back, and then step with the other foot and pull it back as fast you as you can. This improves your reaction time and enables you to move quicker.
