Speed Training Phase 3: Bring Out the Big Guns

Real speed improvement starts and ends with this program, and Phase 3 ties it all together.

Phase 3 of the Speed Training series includes the big boys of speed improvement, but if you even think about skipping either of the first two stages (Phase 1 and Phase 2) it means you’re: 1) a corner cutter and soft or 2) an injured, worthless, water boy. I’m not a fan of either, so if you didn’t hit the first two stages, be sure to do so. But if you have, let’s get to the goods…

Jumping Exercises:

Long Jumps
Start in an athletic position and bang out 8 consecutive long jumps in a row. The goal is to cover more ground, in less time, each workout. If you aren’t going further faster, then you’re not getting faster, so start pushing yourself. Get off the ground quickly, push your pelvis forward, and do some work here. Hit 2 sets and take plenty of time (try 3 minutes) between sets.

Bounds
As you did above, execute 8 consecutive bounds. And, as is required above, they need to be bigger and faster every time. Two sets, with a 3 minute break between, will be great here.

Lateral Bounds
Do I need to say it again, or do you understand what we’re doing yet? Cover more ground in less time. Make them bigger and faster every work out. Follow the same protocol as above.

The Stars
Faster, quicker and bigger, just like everything else in this phase. Big key here is to get back to the middle every time.

45 Degree Bounds 
Some people call these “Heidens” or “Skater Bounds,” but either way they’re new and will help your cutting ability. Jumping at about 45 degrees, cover as much ground and move as fast as you can. The same 2 sets of 8 are required.

Lifting:

The lifting, as happens in the vertical program, is reduced to 8 reps. The only exception are the “hell squats,” which remain at 2, 3 and 4 reps throughout the week. Otherwise, by now, we should know what’s going on, I hope.

Look, I can’t make you do Phases 1 and 2. I’d hope you’ve followed the first two and were properly prepared for Phase 3. Do not skip to this section, or you’ll fall apart. Don’t be soft, and don’t warm the bench. After all, this program has helped my guys move better than ever before, and it will help your speed and athletic performance as well.

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