How Do I Speed Train With Weight Machines?
Speed training is often thought of as sprints or resisted running-type exercises and not often associated with weight machines. But using weight machines to increase lower-body power and explosiveness can help improve your start time and acceleration. These exercises should never be performed with weights that are near your one-repetition maximum. Instead, use a lower percentage and concentrate on performing the exercise as quickly as possible, all the while maintaining good form.
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Instructions
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Setting up the weight machines
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Establish a schedule for the days you will be speed training on the weight machines. Include a day of rest in between each workout.
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Incorporate the squat and deadlift along with other exercises that target individual muscles, such as leg extensions and hamstring curls.
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Find your starting weight. Do this first by finding your one-repetition maximum on each exercise.
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Multiply your one-rep maximum by a specific percentage. The National Academy of Sports Medicine recommends that the percentage be between 30 percent and 45 percent.
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Establish a repetition and set range. For speed-building exercises, three to six sets of 10 repetitions is often used.
Performing the exercise
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Lift the weight explosively to the top of your range of motion.
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Pause at the top for one second.
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Lower the weight under control---slower than it was lifted---to build muscular endurance.
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Repeat until you have reached the desired reps for one set.
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Tips & Warnings
If training for a specific sport, reduce the load or repetitions both during the season and as the season nears.
For exercises that target individual muscles such as the leg extension, exercise one leg at a time to build individual strength in both legs.
References
Resources
- Photo Credit running image by Byron Moore from Fotolia.com
