Often times I like to challenge myself with more than just the simple reps and sets scheme and go towards more of a performance type workout. This is exactly what the WORKOUT for SPEED does. I simply do as many or as much as possible within 20 seconds. This workout completely changes your mentality from simply focusing on X reps to go as far or fast as possible in 20 seconds…a short short time:)
I originally began doing this about 28 years ago when I was a teen doing plyometrics…I read that the faster I could get off the floor when jumping, the higher I jumped. So it only made sense that if one week it took me 20 seconds to do 20 reps and the next week I did 21 in 20 seconds, I had improved:) It showed in my jumping too!
If you’re going to do this workout you really need to have excellent form on everything and then put this workout into your training plan for a few weeks in a row to see your improvements…it works:)
"The Workout for Speed": 3 x 20 sec x As Many (or as far) As Possible (AMAP)
**On all of these exercises I definitely felt faster/quicker after the first 2 sets…doing more than 3 sets here and you’ll probably notice your jumps getting a bit slower. So think quality over quantity here:)
1) 30" box jumps (land 100% on box): 17, 18, 18*
2) 24" lat. box jumps (alt.sides): 18, 18, 19*
3) HSW: 16y, 21y, 23y*
(HSW = handstand walks) The third set felt amazing, super fast:)
(A note here is i have to turn around at 15 yards so you really need to practice your turns or you’ll fall:)
4) Horizontal PC: 30y, 31y, 31y*
(Horizontal Pole Climb)
(expect to be sore the next day:) I love the combination of HSW’s and Pole climbs…just amazing:)
3.5 Stars
I highly recommend trying this workout and seeing how you can progress it over the course of a month. I know you’ll be quite surprised and happy with how you improve across the board!!!
Train hard and enjoy it my friends:)
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