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Powerful Exercises to Build Strength and Gain Speed

Powerful Exercises to Build Strength and Gain Speed

Boost Speed and Strength with These Effective Exercise

Building strength and gaining speed are common exercise goals, but few people know exactly what to do to reach these aims. The secret to boosting both your muscle power and speed is explosive moves that focus on multidirectional stability and power. Grab your weight training grips or gym gloves and follow this workout to get stronger, faster and fitter. Do all the exercises as a circuit, completing 12 to 15 reps before going on to the next. After you have finished them all, rest for one minute before repeating the entire circuit twice more.

Half-Kneeling Rotational Chop

Attach a rope handle to a cable station’s high pulley and hold the handle with both hands. Wear your gym gloves for protection, then kneel on your left knee with the weight stack to your right. In one fast movement, pull the rope down past your left hip while keeping your arms straight and rotating your torso. Get back to the kneeling starting position, complete 12 to 15 reps, then repeat on the other side.

Split Squats with a Medicine Ball

Place the top of your right foot on a bench behind you, then hold a medicine ball in front of your chest with your elbows bent slightly. Lower your body slowly toward the floor while lowering the ball to your right thigh. Hold the position for two seconds, then push yourself back up as you lift the ball over your left shoulder. Do all your reps before repeating on the other side.

Shuffle Pushups with Band Resistance

Get into the pushup position with a resistance band looped around your wrists. With your left hand, reach out until the distance between your hands is approximately twice the width of your shoulders.  Reach in with your right hand so your hands are shoulder-width apart again. Repeat the move to your right, then do 12 to 15 reps of this power exercise, wearing your gym gloves to prevent slipping. What are your favorite strength and speed boosting moves? Share your top picks with our readers in the comments below!
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