5 Essential Exercises for Speed

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Speed is the name of the game in today’s sports world and every “guru” out there has their won specific set of skills that they promise will get an athlete faster. While some of these practices may or may not produce results, one can’t deny that a solid weight room foundation aids in speed development. We at Swxller have put together our top 5  room exercise for speed. Give them a try and put some heat in those wheels!

1. Power Clean

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Olympic lifting employs some of the fastest barbell speeds in the sports world today. The reason that these exercises have been used by sport specific athletes is that the clean produces a very high power output. this output has been linked to increased force production of the abdominals, hips, and trunk which has translated into increased speed for athletes. While complete mastery of this olympic lift is not essential, a weight that can provide enough stimulus to create a high power output is desired

2. Back Squat

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Lower body strength and power is essential to become a faster athlete. Strength in the muscles of the entire lower extremity help to produce the optimal stride frequency and stride length to increase speed. This old school lift has stood the test of time to produce not only lower body, but total body strength by engaging the core to stabilize the body during this exercise. Increases in strength from the squat has also been linked to gains in the ability to decelerate, which has an overall positive effect on faster sprint times

3. DB Step Up

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Unilateral strength is key when one talks about speed. When you run you are in what we call a “flight phase”. In this flight phase you are on one leg. It would only be logical that you would train to be stronger and stable on one leg right? Well the dumbbell step up is a great exercise to improve stabilization and strength on one leg and help to mimic the motion of the hip flexor while running.

4. Romanian Deadlift (RDL)

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Although this exercise may seem to some to not make the cut, increased strength of the posterior chain, namely the gluten, are very important to increased speed of an athlete. RDL’s are a knee dominant lower pull exercise that will help an athlete straighten and control the swing phase of the sprint motion. It is important to strengthen the hamstrings and hip extensors as the hamstring is one of the most injured muscles in sports

5. Prowler Push

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Now we get into some actual running!! The prowler push exercise is great in that it forces the athlete to stay in a 45 degree angle that is crucial to efficient sprinting. The prowler push also helps to increase core activation, core stability, and strengthens ankle stability. The prowler is one of the best exercises for overall sprint mechanics are  should be put into your arsenal.

Add these exercises and you will see your speed increase in no time.

Swxller

The Risk of the Quick Fix

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Oh, the quick fix… that magic pill and potion or “secret remedy” that people search for to achieve perfection. While the pursuit of perfection is an admirable goal, problems arise when people are too impatient to work for it. Steroids and performance enhancing drugs are nothing new, but in our opinion the rise of social media is causing more average people to put themselves at huge risks that have proven to be fatal in some cases.

Butt Implants and Synthol

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Photoshop has become dangerous in that it gives depictions of models and athletes alike to have the “perfect” body or physique. Coupled with people’s desire to meet this unattainable level, some people resort to the practice of enhancing their bodies with unsafe and unknown substances to help them achieve their perfect physique. Most times than not these results are completely unrealistic and when you have ladies with dump trucks supported by stilts and guys with 21 inch arms on 16yr old boy forearms.

These practices have left countless number of people in the hospital paying thousands of dollars for corrective surgery with permanently disfigured bodies that they will have to live with for the rest of their life. The question that one will have to ask themselves is are the practices really worth it?? Are you willing to sacrifice your life for 15 seconds of fame??

The truth is that there is no quick fix to performance or aesthetic goals that will not be paid with a price. Dedication, hard work, and consistency are the keys to success in any training program regardless of one’s individual goal. Ladies you want to turn heads?? Get in the gym, eat right, do it for a long time. Guys you wan to get to that next level?? Get in the gym, eat right, and DO IT FOR A LONG TIME. Rome wasn’t built in a day and you won’t be either. The freak athletes that you see on social media put in the work to get to where they are. They put in the time to be great and you won’t be the exception. And to the ones who are on these substances… oh they always get exposed.

Save yourself time, heartache, and in some cases your life by TRUSTING the process.

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5 Tips To Have a Great Training Session

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The gym is filled with many toys, gadgets,and people who will serve as an inspiration or a distraction depending on your mindset once you step foot in the gym. As we have stated, we do not just workout- we TRAIN. Adopting this mindset will help you to concentrate and get the most out of each training session to improve in the weight room, elevate plateaus, and get closer to your individual goal outside of the gym.

We have accumulated 5 great tips to ATTACK the gym each time you train. Follow these tried and true steps and be the BEAST you are meant to be!

  1. Consume a clean pre workout meal

Fueling before you go to train is essential in your success in the weight room. Without the proper fuel you will be sluggish, depleted of energy, and it will be easier for you to gain focus while lifting. Although pre workout supplements are all the rage right now, we recommend that you consume real food to help you fuel. We recommend a quick whey protein drink (20g whey) and a piece of fruit. Fruits such as bananas contain digestive carbohydrates and potassium which aid in nerve and muscle function. And yes bananas are high glycemic, but these simple carbohydrates will be utilized for energy and will also help to fuel the loss of muscle glycogen lost in training.

  1. Put the phone on airplane mode

Question, are you in the weight room to train or become a model? Instagram is a great app, but the use has its place and if you are working to get better the selfies should be regulated to the locker room. When training your focus should be on the session. Directing your focus will also help decrease your rest time between sets, reduce your chance for injury, and have a more quality session overall. So bang that favorite playlist to get you hype, but people will KNOW if you have been gym- you don’t have to tweet it.

  1. The Power of the Superset

If you have started to see a decline in quality of your workouts, it may be due to a reduction in the stress you put on your body. Slightly alter your program by supersetting your exercises. This new added stress will get you in better condition due to an increased time under tension which can be the added spark you need. Also you will use  your time more efficiently in the weight room.

  1. Don’t be a Gym Lawyer

Although bro science is alive and well in most weight rooms across the country, you have to remember you are an athlete. Rather than stand around and critique what everyone else is doing, focus on YOU. Everyone has different goals and you will do more harm than good giving advice to someone who hasn’t asked for your help. You have your program, learn and master that. Your results will have people asking you more questions than you can handle

  1. 23 is Better than 1

You can have the greatest training session EVER, but if the rest of your day is crap it doesn’t matter. How you eat, sleep, and prepare for each training session will determine how you will progress in the gym. No, we are not saying to think about the gym 24 hours a day, but you do need to be mindful about your lifestyle out of the gym. If you party every night, eat nothing but fast food, and barely get any sleep (talking to you college students), how do you think you are going to progress in your training? The great make the sacrifices to be great. No one is an exception.

Swxller