Weight Room Speed Workout

This is a intermediate workout you can do in the weight room to help your speed develop.



Set 1: Legs Emphasis


Squats 5 sets of 5 (heavier weight)(focus on exploding up from the bottom)




supersets:

Jump Squats 3 sets of 5 (medium weight; explode up)


superset with


Jumping Lunges Alternating 3 sets of 5 each leg (light weight)



Set 2: Power Emphasis


Power Cleans 5 sets of 3 (heavy weight)


superset with


Box Jumps 5 sets of 10



FINISHER


200 Steps of walking lunges (100 each leg)


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