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)