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Jump Squats. This is a great lift for any athlete who is trying to get faster. It works on not only leg development but the jumping portion of the lift activates your fast twitch muscle fibers. Which is a direct translation to speed. Perform this exercise for no more than 8 reps Power Cleans. It is literally in the name, this exercise will help athletes develop power which leads to explosiveness. If you’re running a race you want to explode out of the starting gate, which requires power to propel you into acceleration. Same idea, this exercise should be done...

 Sand work. Working out in sand is great for resistance and to work on foot speed. Performing cone drills and ladder drills in sand is some of the most beneficial things you can do for your speed. I wouldn’t run distance in sand for conditioning but working quick burst exercises is a great form of resistance.  The second thing I want to talk about is hill runs. If you need to improve your acceleration hill runs are for you. If you don’t have a hill, run up stairs or a stadium. Anything that is uphill and focus on your stride...

Athletes need to hydrate because of the obvious, it avoids cramping but today we are going to talk about the not so obvious benefits of hydration. Hydrating can improve energy levels naturally and it can help with your recovery. Dehydration can lead to fatigue and dizziness along with lack of focus. Make sure you are drinking at a minimum 1 gallon of water per day. Even on days where you don’t workout you need to hydrate. Hydrating can help combat lactic acid build up, helps with muscle fullness and helps overall performance. Before competition you should have to get up...

Rest days are something I get asked about quite often and the main things I suggest are the following: 1) You need to make sure you hydrate. Just because you didn’t workout that day doesn’t mean you don’t hydrate. Hydration allows your body to recover faster and it allows you to be in a better physical state. 2) I always recommend stretching. Stretching is a great way to sooth your muscles and to allow for growth in your muscles. Stretch 30-45 minutes before you go to bed every night.  Also I recommend ice baths. Taking ice baths if you have...

Before you workout the common misconception is that you need to stretch. But stretching cold muscles is not good for your body. So many guys just stretch a couple of minutes and then go into their workouts, the thing is that when you put stress on cold muscles and try to get them to push beyond their limit you are more likely to get injured. Instead of stretching do a dynamic warm up before you lift. The goal is to get a sweat going and to heat up your muscles so when you do lift, you are not cold and...