Now we move into the third way to begin increasing your speed and as a result your athletic ability!

3.Incorporate Plyometrics:

Plyometrics are exercises involving repeated rapid stretching and contracting of muscles (as by jumping and rebounding) to increase muscle power. I believe plyometrics are crucial in transferring the added strength from a strength program into powerful movements that are fast and explosive. When you are lifting heavy like I mentioned in parttopic, your body develops and grows very strong muscles. You must teach those same muscles to fire fast by including plyometrics into your speed program. I’ve had a lot of success including a standing box jump immediately after a heavy squat or deadlift for low reps. When you do this you are contrasting the heavy lift with a fast movement, allowing for maximal stimulation of the nervous system.

There are different types of plyometrics. Upper body and lower body are both recommended to become more explosive all around. My focus for this post is lower body plyometrics, which will help in increasing speed. Plyometrics can be used and incorporating in small quantities during a workout to help develop explosive capabilities. With such a powerful movement, you do not want to overuse plyometrics because once your form breaks down; it can lead to reduced improvements. If your wanting more detailed plyometric movements and instruction i would suggest coming in to one of our Sculpt Training Gym locations and meeting with myself or another Sculpt Personal Trainer. We have experience incorporating and using plyometrics into a strength program. You can find more information at

Your Sculpt Trainer,

Chad Maleski

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