Speed & Weight Training
Speed is vital in sports performance. Research reported in the Journal of Strength and Conditioning Research and in Medicine and Science in Sports and Exercise reveals weight training can develop speed.
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Fast Twitch Fibers
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Speed is improved by an athlete having a higher percentage of fast twitch muscle fibers. Specific types of weight training can improve fast twitch fibers and subsequently speed.
Stretching
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Stretching should be performed regularly to avoid injury. Research has also shown increased flexibility aids speed training.
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Exercises
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Popular weight training exercises used to develop speed include back squats, jump squats and shoulder presses.
Training Methods
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Different training methods used for speed include the Russian complex, designed to continually alternate between heavy and light loads, and the Bulgarian method, which begins with high intensity strength training and works down to strength training against your own body weight.
Supplement
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It is crucial to supplement strength training to increase speed with correct stretching, diet and rest periods.
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