FREE SPEED GYM WORKOUT

Below we will be giving you a free gym workout that you can do to get faster! I hope this can help 

Also if you would like 75+ on field drills & on field workouts you can do to get faster, checkout the link below! We include the exact sets & reps to do & we put the drills into workout schedules so it is easy to follow ⬇️⬇️ 

https://www.firstdowntraining.com/how-to-get-faster

In the gym, to develop speed, you want to focus on increasing your fast twitch muscle fibers. AKA performing movements that are “all out effort” based. So giving your max effort on every rep. That is what this workout will be focusing on.

SPLIT 1

Barbell Jump Squats (lighter weight)

5x6-8 reps

Superset with

Single Leg Box Jumps

5x8 reps each side 

SPLIT 2

Barbell Hang Clean

3x8 reps

Superset with

1 Arm Dumbbell Snatch

3x8 reps each side