Below we are going to give you a FREE Gym Speed Workout that will help you activate your fast twitch muscle fibers which will lead to an increase in speed overtime. I hope this can help
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Warm Up
30 seconds jumping jacks
30 seconds high knees in place
10 jump squats
10 jumping lunges (alternating 5 each side)
10 side to side lunges (alternating 5 each side)
10 burpees
10 push-ups
30 seconds of sit ups
30 second of bicycle kicks
These are all performed back to back. The goal of this dynamic warm up is to get a sweat going.
SPLIT 1 (Explosiveness)
Power Cleans 5 sets of 5 reps
Superset with (exercises performed back to back)
1 Arm DB Snatch 5 sets of 8 reps each side
1 minute 30 seconds rest in between each set
Jump Squats 5 sets of 5 reps
Superset with
Box Jumps 5 sets of 8 reps
1 minute 30 seconds rest in between sets
SPLIT 2
Front Squats 5 sets of 8 reps
Superset with
DB (dumbbell) Walking Lunges 5 sets of 20 reps each leg
2 minutes rest in between each set
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