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The Speed Conditioning Workout

Get faster now with this high-intensity, dual-purpose workout.
Run faster and farther

Here’s what you need to know about speed training. There’s speed strength, which is applying maximum force at high velocities (like a power clean or snatch), and there’s speed conditioning, being able to maintain running speed for about seven seconds or longer. Both types of speed training can benefit athletes of all experience levels since being able to accelerate quickly then slow down correctly can prevent injury in the gym and workplace. Not to mention, speed gives athletes a critical advantage over their competition in the field of play. “This workout focuses on the technical component of speed training, going over the movements to perform at an optimal level,” says Curtis Williams, C.P.T., P.E.S., and former NFL wide receiver. “The moves are specific to building speed, and it works.” Blast through this performance-boosting speed workout to burn fat, get faster, and improve endurance.

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Curtis says: Rest as needed after Phases 1 and 2. Do the workout twice a week with a day or two of rest in between on a day you’re not lifting or an upper-body training day. You want to do these moves explosively; Don’t do the workout following a lower-body workout. You’ll probably see your conditioning improve in two weeks, and at four you would see substantial results. 

Perform the following exercises for 20 yards (except for the striders, which are 100 yards.)

High knees
Butt kicks 
Reverse lunge hip stretch
Step back into a lunge and bring hands overhead to stretch hip.
Power skips for height
Power skips for distance
Karaoke with drive step-over
Drive the knee above the waistline.
Backward run
A, B skips
A skip: Drive right knee up and strike it back down forcefully. Alternate to left leg. 
B skip: At the top of the A skip position, extend leg straight out then strike back down.
Straight-leg runs
Keep your legs forward with toes pointing upward, legs straight, striking with the ball of your foot to propel you forward.
Single-leg bounds
Balance yourself on one foot, push off that leg, and land on the opposite foot. Keep going without a pause in between.
Striders (60%) 100 yards

THE WORKOUT Page 2 >>>

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