Super speed weight training is high impact training routine designed to effectively utilize the technique of improving the cardiovascular body function through the weight training workout. The workout can be easily used by both beginners and advanced weight trainers to enable them to lose those excess pounds by increasing the rate of calorie burn, improve muscular mass, and improve their overall health and core strength.
Speed weight training is a necessary component used by many individuals during their exercise workout and required by many of our professional sports athletes today. The ability to increase speed performance is based on the body’s neuromuscular ability to create an impulsive boost of energy in the shortest amount of time. Individuals who have been observed to have greater levels of core strength will have the ability to generate higher impulses which will inadvertently result in more speed. Special techniques however must be implemented in coordination with strength during the exercise routine.
The development of speed and performance enhancement requires that a balance be carefully observed through a combination of strength training routines, skill training, sports, and speed training workouts. By limiting any one of these workout routines can prove to be a great disservice to an athlete’s performance resulting in a loss in their ability to improve their speed.
In speed weight training; strength and acceleration are closely related factors to be addressed when building an athletes performance. Thus resistance and strength training routines designed to target leg muscles and core strength are vital ingredients to be recognized to improve an individual’s acceleration.
An effective speed weight training workout will include quality time spent on front and back squats, lunges, high pulls, push and split jerks, among a combination of other known lifts categorized as Olympic movements. These exercises are typically performed by what is referred to as a Triple Extension designed to successfully extend the ankle, knee and hip. These exercises can be adequately performed during high impact exercise sets within the weight room of any local gym.
One of the basic exercises used to strengthening and building leg muscles is squatting. This form of training should not only be used in the strength training workout as it is an excellent routine which can be used to improve an athlete’s core strength and performance. The exercise should be performed by the individual positioning themselves with the feet apart then slowly lowering the body towards the floor ensuring both knees are at 90 degrees. This posture should be held for at least one second before slowly returning to the starting position. For added resistance a barbell should be used by resting the weight across the top of the back.
Sprinting is additionally used in speed weight training to build an athlete’s speed and technique. Increasing the duration of time when training for a specific activity, the more effective the individual will become in their performance. Sprint training is generally performed within a minimum of five sets of high frequency sprints of a distance no less than 100 feet then reducing the pace for another 50 feet to a slog jog. The cycle should be completed in reps of at least 10 times.
One way to add a level of variety to the sprinting routine is to include uphill sprints to the workout. This will allow some levels of difficulty when performing the workout which will build muscular strength, speed and power by implementing a cardiovascular workout to the routine.
Training at variable speeds and intensity is an effective method to perform the training routine without any known limitations. Similar methods have been used in strength training by repetitions in weight loads, varying rest periods and other factors to allow the individual to set new goals to build muscular mass and core strength which in effect will result in enhancing speed during competition.