Below I will be giving you a great gym workout that you can do to develop your speed. Speed and agility is all about developing your fast twitch muscle fibers and this lower body workout will do exactly that! I hope you enjoy.
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Dynamic Warm Up
30 seconds jumping jacks
30seconds high knees in place
10 jump squats
jumping lunges (alternating 5 each side)
10 side to side lunges (alternating 5 each side)
10 burpees10 push-ups
30 seconds of sit ups
30 second of bicycle kicks
Leg Development and Explosiveness
Warm Up Sets with squats
4 sets with a weight you can do 20 times
Working Sets10 sets of 10 Squats (should be light/medium weight; over emphasize exploding up from the bottom of the squat)
(1 minute rest in between sets)
5 sets of 10 each leg Lunges With Weight (lighter weight; if you cannot perform with weights please do body weight)
(45 seconds rest in between sets)
Explosive Movements Superset
WRm up with power cleans
2 sets with a weight you can do 10 times
1 set with a weight you can do 8 times
1 set with a weight you can do 5 times
Working Sets
5 sets of 3 power cleans (1 minute rest in between sets)
Superset with 5 sets of 10 burpees
AB Circuit
Working Supersets
3 sets: Medicine Ball Russian Twists 20 reps each side
Medicine Ball Slams 20 reps
Med ball lateral throws 10 reps each side
(30 seconds rest in between each set)
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