Speed Training Phase 2: Starting to Move

Once you’ve built the foundation, these exercises will take your speed to the next level.

Now that we’ve set the foundation it’s time to start adding some pop to it. Consider this as important as phase one, because this is a step that cannot be cut out. We need to prep the body for the more intensive work that it’s about to do, so be sure to focus on mastering this phase. I’ll remind you once again, MAX EFFORT. All of these jumping exercises must be performed at max effort or we’re wasting our time as you won’t improve your speed or athletic performance. Get after it, or get your ass out of my gym.

Here are the jumping exercises:

Double Effort Long Jumps 
Same set up as the single effort paused jumps, now you’re going to jump two times in a row. Hit the ground “loaded” (think drop squats) and take off. Do NOT sacrifice speed or distance. Go after each rep, get crazy here. 2 sets of 5 reps (a rep is 2 jumps) will get it done here.

Double Effort Bounds
As stated above, we’ve got the same thing going on here as before. Now you’ll go with what you have done, then add a second bound. So you’ll start on your right, bound to the left, then immediately bound back to the right. Make these big, fast and explosive. Two sets of four bounds each leg, meaning start on the right for 4, then left for four- that’s 1 set.

1-2-3 Lateral Bounds 
The 1-2-3 idea is exactly what it sounds like. Starting the bounds like we did in the last phase, you’ll go right to left. Stick it, hold for a 2 count, then go left to right and immediately back to your left and stick it. Now go left to right, right to left and back left to right and stick it. You’ll do two sets of 3 reps starting on each foot, so you’ll start 3 times on your right and 3 times on your left for 1 set.

Star Stick Middle 
In phase one you stuck at each spot, now you’re just sticking the middle. Make sure the jump “back” is as big as the jump out. These are big time, so man up and get at it. Two sequences are plenty.

Lifting Exercise Added:

Iso-Ecc-Dyn DB Squats
My guys call these “hell squats”. What you’ll do is hold a pair of dumbbells, but they should be kind of heavy. You are going to SLOWLY lower yourself for a 4 count and then pause for a four count. You’ll repeat that 3 times for a total of 4 lowerings and 4 pauses. After the 4th pause I want you to try to jump. Try! You must try to move up as fast as possible. Through the week you’ll do 2 reps day 1, 3 reps day 2, 4 reps day 3, all at the same weight. Increase by 2.5-5 pounds per dumbbell each week.

DB Forward Lunges (Doc Lunges)
This is performing the “lunge stretch” with weight and without holding the position. Push off your back leg to push your pelvis forward. Keep your trail leg straight and avoid sinking. Push yourself back to your starting position and repeat. Start light and perform 1 set of 14 reps per side.

BB Side Lunges
Same as above, now you’re going left to right. Push out, turn your front foot to 45 degrees and drive back. Do not “sink” into this exercise. Push yourself out into the proper position. Keep your posture high and avoid any rotation in your pelvis and your shoulders to help increase your strength moving left to right. 1 set of 14 per side is plenty here.

The rest of the workout is the same. Keep the stretches in the warm up and follow the lift as prescribed in the vertical jump series for “phase 2” while adding these three lifts in. This is setting you up for the repetitive jumping, which raises the intensity greatly so be ready to go here, because when it’s all said and done, your speed won’t be turning heads - it’ll be breaking necks!

If getting faster is what you're most interested in, 1R would recommend taking the following supplements as a part of this speed program:

1. Optimum Nutrition Threshold Beta-Alanine - Will help increase your workout capacity which will improve performance and strength during high intensity training
2. BSN Amino X - This preworkout supplement will increase muscle endurance and protein synthesis, while giving you with the needed push to take your workouts, and results, to the next level
3. Cytosport Creatine - By increasing your body's ATP production creatine will help you become more explosive, more powerful, and more athletic when taken before or after workouts