3 Qualities to Include in the Weight Room for Speed and Explosiveness
When athletes ask how to get faster and more explosive, they often expect a long list of fancy exercises. The truth is simpler. These three elements form the core of almost every program I write.
1. Move your body really fast with no weight
First is pure bodyweight speed work. Jumping, hopping, sprinting, landing, bounding, and changing direction. This trains the nervous system to produce force quickly. It improves coordination and elastic strength without the fatigue from heavy loads. These movements look the most like what you actually do in sport. See my guide on plyometrics for athletes for more detail.
2. Move moderate weights as fast as you can
Next is power work with moderate loads. Loaded jumps, power cleans, snatches, clean pulls, and medball throws. Move with maximum speed and intent. This teaches your body to express power against resistance and transfers directly to CrossFit and most sports.
3. Move heavy weights
The third element is heavy strength work. Squatting, deadlifting, leg presses, and push presses. This builds the force production base everything else sits on. You cannot express power without the strength to back it up. Heavy lifting makes the first two elements effective. See also the 3 most neglected strength methods in CrossFit.
The 80/20 rule in my programmes
When working with athletes these elements always form the core of my programmes. There are many other techniques and different ways I use them. But 80% of my programs will always be made up of these three things. Real specialisation happens in the last 15% to 20%. The core stays almost the same for all athletes.
If you are looking for a programme that gets you really strong and preps you for being a strong athlete, join my free Stupid Strength programme. Comment "Stupid Strength."
Key Takeaways
Keep the core simple. Bodyweight speed, moderate power, and heavy strength cover most of what you need.
Do not skip heavy work. Without a strength base the power work has nothing to build on.
Intent beats load in the middle zone. Move moderate weights with maximum speed.
Frequently Asked Questions
How often should I train each element?
Most athletes do some form of all three most weeks. Bodyweight speed and power work 2-3 times. Heavy strength 2-4 times depending on the phase.
Can beginners follow this?
Yes. Beginners use lighter loads and lower volumes while learning the movements.
Do I need special equipment?
Medballs and a barbell are enough. Power cleans and snatches can start with just a bar. Focus on intent first.
Why is the core the same for everyone?
These three elements develop qualities that transfer to almost every sport. Specialisation builds on top of this base.