Power and speed

Scott Schwab:
For those of you looking for a workout that will build powerful explosive muscles give this a try. These are weight baring lifts and will build muscle and speed quickly. The goal for many athletes is to build muscle that is powerful and there when you need it. For these types of athletes the key to success is to explode while you lift. The explosion mimics the explosiveness needed when game time hits.

Power Lunge
Get a curl bar with a good amount of weight and hoist it on your shoulders. The weight shouldn't be so heavy that you don't feel like you can move. Lunges are great without weight, so any extra weight really kicks things into gear. As you step forward to do your lunge make sure that you back is straight and your leg that you are stepping with is only about a foot to a foot and a half in front of you. The reason is for the explosion. If you extend to far you are minimizing the power to come back up. The key is that when you have hit the lowest point, explode upwards until you are at the starting position. Work each leg 10 times to complete 1 set and do 4 total sets.

Power Squat
Good form is more important than a lot of weight. Make sure that you choose weight that you can lift without buckling under the weight. The important thing is to explode as you get to the very lowest point. A good trick is to look at the ceiling when you are descending in your squat. It will force you to have a straight back. I would suggest lifting with a belt, because the last thing you need is a hurt back. If you can, get your butt as close to the floor as possible. As you explode exaggerate the explosion and even give a little hop or stand on your tip toes. Do 10 reps and 4 sets.

Sprint n Stop
The key to power is explosion. You really don't know how much you miss your speed until you cannot explode. Your power and ability to perform at higher levels is based on your muscles being able to react quickly. With this exercise get into ready position and explode into an immediate sprint. However, you are slowing down after about 10 steps. The idea is not to get to full speed, but to build that trigger response so that when you need it you have it. Ideally, find a distance between 50-100 yards and run the distance 4 times. If you have a shorter distance to work with, go the distance and then come back to count as 1 set. This exercise also promotes control of your body in motion.

Kangaroo
Jumping is an exercise that strengthens the entire body, and especially the legs. If you think about a jump in slow motion, there is a slight bend with feet planted on the ground. As you start to explode upwards, much of the power comes from your hamstrings and butt. There is a shift in power as the body is at its highest point vertical but not in the air, with the quads and the calves getting to work. That lift off is due to muscle that is built and made for explosion. The stronger those muscles the better the vertical. So for this exercise, you will want to pick a distance of 20 yards. It is called bounding, but essentially you are jumping from one step to the next. It is like running, but pretending that you must jump as high as possible to transition from one foot to the next. For the distance back, you will want to take a step forward and squat down and explode forward. Have your hands in the air and jump as far forward as possible. Use the distance and repeat both exercises a total of 4 times.

This exercise is also great to burn fat. Any time you are using major muscles you are releasing testosterone and burning more fat. This type of routine is equally as effective for people trying to lose weight. The key is just to use less weight and go as hard as you possibly can. As you go from the one exercise to the next you are getting your heart rate up and then keeping the heart rate elevated as you are going through the exercise will continue to burn fat even after you workout.