I find.. super heavy quarter squats increase speed too. Having to have people drop parallel or or lower on the thigh is alright but it's super hard to go up. I can tack on way way more weight with quarter squats.
Dude, that would be soooooo much better!!! God loves you by the way. Read his word and you will be so much happier in life. I promise you. He will cleanse your soul and you will be so much better off in life. You will have no desire to sin anymore.
Which is your favorite exercise in the video? Comment below 👇 UPDATE: We have worked with over 150 NCAA athletes (NOT 450) - we do not want to spread false information. This was a mistake in the video. We apologize for this misunderstanding.
Has to be the power clean . Always have squats power cleans and single leg lunge variation in program but step ups not done in a while . Great video again . Loving these 💪 thanks dudes
@@alanlawson6669 Thank so much. Love that they're helpful for you. Gotta bunch of new stuff on the way lol. The power clean is such a great exercise! We love moving weight fast 👊
The stuff kneeovertoesguy talks about really helps speed as well. He talks about strengthening and getting more mobile in your hips, what picks up your legs. Being able to exert force into the ground is good, but training your hips are important. Also, he recommends tib raises, which are essential. Your tib is your first line of defense for deceleration / landing from a jump, and absorbs most of the impact.
I am a goalkeeper and i do this routine every week 2 days after the game for about a month now. I cant say that i got faster but for sure i feel that my body is somehow unblocked especially in my hip flexors area and lower back, i have more control and stability of my body and my feet touch the ground with more confidence. Thank you.
As an anesthesiologist that has done a lot of anesthesia for back surgery please think about your build and how much load your back can take. Some people have the spine to tolerate heavy loads. Others don’t. Also. If your core isn’t tight consider weight belts to support your spine. I love Bulgarian split squats as you can use 1/2 the weight on your spine but get the max load on a leg. Heavy weights can cause disc rupture. Your nerves lie between you vertebra. Without the disc your nerves get squished and you live with chronic pain.
Thank you. We will be back to making more wrestling videos soon too. We just filmed a bunch of new stuff with Nick Gwiazdowski that we will be releasing ain a few weeks. We hope you like it 💪
@garagestrength What would you recommend for the following test: 52-55 sit ups in 60sec 5min break 300m sprint (straight, turn, straight) 45-47sec. 5min break 50 continuous push ups with perfect form 5min break 1.5 mile run 9:30-10:12 5min break 15-17 pull ups I am currently at: 52 sit ups 49sec 300m sprint 44 push ups 11:10 -1.5 mile 15 pull ups
I’m a defender and lsm for lacrosse, I’ve been trying to improve my speed and size. I started lifting about 3 months ago and I’m still really trying to figure out what the best exercises would be. I’ve been squatting and doing lots of leg workouts. As well as chest and back but if you have any suggestions I really need them!
I am a Freshman football player and I would find a video on increasing speed, explosiveness and acceleration very helpful. It would also be very helpful if you could give exercises that can be done without equipment as I don’t have access to a gym. Thank you! Hope you see this comment
Dane, can you talk about using dumbbells rather than barbells for some of these exercises?? I have spinal issues and can't use barbells for backsquats...
Remember an old blue song some people are built for comfort. Some people are built for speed.. I would be interested in finding out how to build up swing speed. Some of this obviously works because it deals with core abs and legs back, etc..
Any advice or workouts for a tactical athlete? Currently in the army have to be good at running long distance 5 miles 38 min or less 2 min push-ups need at least 75 2 min sit ups at least 75 also need strength hoe would I program this?
I know almost nothing about weight lifting but doesn’t a back squat put extensive pressure on the rotator cuff as the weight is lowered onto the acromian / clavicle (bone) thereby pressing on the bursa sac then pressing on the rotator cuff itself? Would the Supraspinatus tendon be the most likely part of the rotator cuff then receive the bulk of the pressure?
Hey I was trying to figure out how many sets and reps for each exercise, is it 2 sets of 5 reps per exercise and what is the recommended rest time between each exercise and sets?
thank you. you're the best vid coach I have seen. please keep up the good work because you are helping to advance humanity by your style of coaching. so let's get America the fitness nation on the planet and get the world fit. thank you
@@kennethbucsko8159 Slow eccentric exercises create a lot of muscle damage so would not be a good idea to do during the competitive season when an athlete needs to sprint at max intensity a day or 2 after.
@@gothops2632 proper skips elicit a fair amount of strain on the hamstrings at a rapid speed. Yes, slow eccentrics under control do damage the muscles but introducing slower speed in that manner preps the muscles for more dynamic work. And higher reps curls for example for general development.
Loving the recent videos! Big fan of doing split squats as well but unfortunately we don't have access to those kinds of pads you guys use so we tend to do higher reps with dumbbells using a bench (for highschool track and field). What would you suggest as an alternative for trying to get used to heavier weights in the meantime?
so this is my situation , I gain like 15 pounds of fat but for some reason its helps me ran with more power and acceleration but I know once I lose those 15 pounds all of those things will go away. what kind of exercises should I work on in order to get the same results ?????
Hi, I need your help, how can i follow this routine three days a week and still train track other days!!!! my muscles have no time to recover????? please help. Regards Christian
@@GenesisForest Michael Jai White has an excellent exercise for this. You take your hands and hold them out with your palm down about as high as your belly button and then you jump from side to side with your knees trying to touch the palm of your hand. This translates because now you can throw a punch with your lead guard down but you kind of jump with your knee you throw your hand and your knee at the same time at the Target and then you land with a right cross sitting down on it doing it perfectly
I'm a 5.10 160 lbs 8th grade line backer and running back I do back squats power cleans trapbar deadlifts bar bell lunges bench press and close grip bench press what should I do to help get me to the next level
Man I am confused should I do these 5 exercise which are great or there are plyometrics exercise which also improves speed if I want to choose one which will you recommend to me to develop my running speed which one will help me a lot btw these 2
Your inpatient like me. When I start doing physical activity again, I'm so desperate in improving that I overtrain until I burn out. Which is bad because I end up injured and now I have to recover.
@garagestregth hello! Big fan of your knowledge. What is that foam-rolling- pad- stand thing called that you use for the single leg squats and do you have a link for one you recommended?
Recently found your channel and must say I'm loving the content keep it up👍 Quick question also how many times a week would you recommend to perform these movements?
Try training each individual muscle which u use in benching, like focus on bicep workout like arm curls, then move on to forearm curls to increase forearms, then train the shoulders and back with rows, and the chest with push ups and bench presses
Building up speed and endurance step by step. And breath exercises. You will never run 2 miles faster lifting weights. I gurantee you will be slower. When you build muscles the blood circulation to this muscles will not be build in the same speed. If i remember right there is normally about 2000 capilleries per cm2, but this new muscles will not get so many capilleries for working properly for many years. After my opinion weightlifting is only for weightlifters. And sprinters. For a middle or longdistance runner it is the best way to run slower.
coach im a begginer to lifting as a freshman in highschool, i cant really afford to buy any programs right know, what should i build my program around?
Hey man. Because of your age, master body weight exercises first. Start with body weight SL squats, SL Hip Thrusters, Chin-ups, Push-ups. You can get very strong and progress all of these as you get older. 👍🏽
Focus on the main lifts. Back Squat Bench overhead press power clean deadlift. Keep lifting hard in those lifts for 2-3 years than once u get really strong and build your foundation you’ll do more advanced workouts
@@jaheim6434 im not gonna really deadlift. also after 1-2 months of getting used to the lifting thats when ill do sport specifc lifting like olympic lifts, and powerbuilding. i jus need to know what to do in the first phase when i start off
I’m trying to get faster for football and wrestling so I’m doing track but I feel like it’s not helping me gain strength and get faster. I also try to work out about 4 times a week
Can someone tell me how tf yall workout legs for strength twice a week along with plyos on other days AND play your sport without your legs literally being dead? I did one leg day and two plyo days a week along with upper and basketball workouts and its still barely manageable.
@@hami7050 I think most ppl mix it up, maybe have, upper, lower and then upper and lower strength training mixed together, making it 3 strength workouts a week. Along with at least 2 plyo/explosive workouts and at least 4 sport practices. That seems more manageable for an offseason.
Each of these exercises are applicable for sprint strength and conditioning. They work unilateral/bilateral strength, stability, and mobility. They also strengthen the muscles used for sprinting. The benefits are that they are universal for all sports for improving speed. The loads will likely be different based on the specific sprint training goals.
@@sportstrainingsystems4575 The exercises we listed in the video are what we feel improve speed in the weight room, but beyond that, most ballistic movements like jumping and throwing can improve explosive sprint speed.
Sign Up for FREE for 7 Days of our A.I. Strength Training App - Peak Strength 💪
👉 www.peakstrength.app/?YT&Video&APP&ExSpeed
I find.. super heavy quarter squats increase speed too. Having to have people drop parallel or or lower on the thigh is alright but it's super hard to go up. I can tack on way way more weight with quarter squats.
1.power clean
2.back squat
3.barbell step ups
4.single leg squat
5.glute iso hold
Thanx
Gods work
👏
Exactly what I was looking for
Thank you🙏🏽
Remember the days of no adds on TH-cam
TH-cam vanced
I was there, in the beginning. 3000 years ago
Sucks when ur reading a good comment and a ad comes on and closes the comment section
When I watch saved video without using deta
Dude, that would be soooooo much better!!! God loves you by the way. Read his word and you will be so much happier in life. I promise you. He will cleanse your soul and you will be so much better off in life. You will have no desire to sin anymore.
Which is your favorite exercise in the video? Comment below 👇
UPDATE: We have worked with over 150 NCAA athletes (NOT 450) - we do not want to spread false information. This was a mistake in the video. We apologize for this misunderstanding.
Has to be the power clean . Always have squats power cleans and single leg lunge variation in program but step ups not done in a while . Great video again . Loving these 💪 thanks dudes
@@alanlawson6669 Thank so much. Love that they're helpful for you. Gotta bunch of new stuff on the way lol. The power clean is such a great exercise! We love moving weight fast 👊
Great to hear ! Im become that one dude that always comments haha. Sending the love from here in scotland 💪💙
@@alanlawson6669 We love it. Really helps us grow and we have the chance to help you guys out. keep 'em coming 💪
Glute Ham ISO hold because it’s the one ☝🏾 exercise that I haven’t done as much. Your channel is 💰 Keep up the great work!
The stuff kneeovertoesguy talks about really helps speed as well. He talks about strengthening and getting more mobile in your hips, what picks up your legs. Being able to exert force into the ground is good, but training your hips are important. Also, he recommends tib raises, which are essential. Your tib is your first line of defense for deceleration / landing from a jump, and absorbs most of the impact.
I think he talks more about it being not good for speed but deacceleration more so
it’s less about speed development but more about how to improve longevity
I heard dude couldn’t break 5 seconds in a 40 in hs and now runs a 4.47 in his 30s
Only just come across this channel, immense content! For an athlete i do not believe there is a better fitness youtube channel out there today.
I am a goalkeeper and i do this routine every week 2 days after the game for about a month now. I cant say that i got faster but for sure i feel that my body is somehow unblocked especially in my hip flexors area and lower back, i have more control and stability of my body and my feet touch the ground with more confidence. Thank you.
Split squats
Front squats
Goblet squats
Leg press
Weighted jump squats
Leg extension
Leg curls.
As an anesthesiologist that has done a lot of anesthesia for back surgery please think about your build and how much load your back can take. Some people have the spine to tolerate heavy loads. Others don’t. Also. If your core isn’t tight consider weight belts to support your spine. I love Bulgarian split squats as you can use 1/2 the weight on your spine but get the max load on a leg. Heavy weights can cause disc rupture. Your nerves lie between you vertebra. Without the disc your nerves get squished and you live with chronic pain.
Lol
How many secons the glute iso hold?
love the new content you guys been putting out lately.
Thank you. We will be back to making more wrestling videos soon too. We just filmed a bunch of new stuff with Nick Gwiazdowski that we will be releasing ain a few weeks. We hope you like it 💪
@@GarageStrength fuck yeah,this is what i wanna see. 💪
@@martialzar3108 Thought you would like it 💪
@garagestrength What would you recommend for the following test:
52-55 sit ups in 60sec
5min break
300m sprint (straight, turn, straight) 45-47sec.
5min break
50 continuous push ups with perfect form
5min break
1.5 mile run 9:30-10:12
5min break
15-17 pull ups
I am currently at:
52 sit ups
49sec 300m sprint
44 push ups
11:10 -1.5 mile
15 pull ups
What test is it? Makes no sense
Are you in the military??
Outstanding! Love the iso holds🤙💪
Glad you like it!
What should the sets be for everything
Fantastic video/articulation of facts
I’m a defender and lsm for lacrosse, I’ve been trying to improve my speed and size. I started lifting about 3 months ago and I’m still really trying to figure out what the best exercises would be. I’ve been squatting and doing lots of leg workouts. As well as chest and back but if you have any suggestions I really need them!
Check out these videos 👉 th-cam.com/video/QUvHzxalOiM/w-d-xo.html th-cam.com/video/YjwcVigd3jY/w-d-xo.html th-cam.com/video/8cHyTw2Fhwg/w-d-xo.html
I am a Freshman football player and I would find a video on increasing speed, explosiveness and acceleration very helpful. It would also be very helpful if you could give exercises that can be done without equipment as I don’t have access to a gym. Thank you! Hope you see this comment
Did you ever find anything? I’m in the same situation as you
@@hunterm1529 resistance bands
LOVED this! Awesome content here... BUT... They were PAYTON KICKS long before they were Deons.😜
Best speed exercise:sprinting.
Trap bar jumps > power clean. Technique not a limiter = more force
Yes. Heavy and light trap bar jumps, twice a week along with sprinting will help tremendously.
Trap bar jump is a difficult exercise? Or simple?
AWESOME PRESENTATION!!!!
Thanks a million!
I will try this!
Thank you Dane.
Yea the power cleans really made my block start better in track
Gonna use some of these excercises to get better at boxing
Can you substitute single leg squats for Bulgarian split squats
great stuff...please keep them coming
Glute ham iso… is that like swimming freestyle kicks?? Will swimming kicks also increase strength speed?
Thanks a lot sir
Dane, can you talk about using dumbbells rather than barbells for some of these exercises?? I have spinal issues and can't use barbells for backsquats...
Just subbed🙏🏾
What type of tempo do you want during these exercises to build speed? Eg: 2 sec down, 1 sec up
I would control the eccentric, pause at the bottom and then as fast as possible on the way up 💪
He pause at the bottom is optional
Fantastic exercises
What’s an alternative to the last exercise???
Nice combo
Remember an old blue song some people are built for comfort. Some people are built for speed..
I would be interested in finding out how to build up swing speed. Some of this obviously works because it deals with core abs and legs back, etc..
Hi, would you recommend these same exercises for endurance running? Thanks.
Thank you sir.
Sir
I am a beginner
How much weight should be taken and how many rep
Please suggest
Hi sir from india
This workouts doing daily or weekly twice
Any advice or workouts for a tactical athlete? Currently in the army have to be good at running long distance 5 miles 38 min or less 2 min push-ups need at least 75 2 min sit ups at least 75 also need strength hoe would I program this?
Hmm question cleans or snatches or is it just cleans are more effective then snatches in Increasing speed and explosiveness
If you fail, how do you safely drop the bar on bulgarian squat?
I know almost nothing about weight lifting but doesn’t a back squat put extensive pressure on the rotator cuff as the weight is lowered onto the acromian / clavicle (bone) thereby pressing on the bursa sac then pressing on the rotator cuff itself? Would the Supraspinatus tendon be the most likely part of the rotator cuff then receive the bulk of the pressure?
Hey I was trying to figure out how many sets and reps for each exercise, is it 2 sets of 5 reps per exercise and what is the recommended rest time between each exercise and sets?
Only discovered your page a few weeks ago, but you've already helped a lot, thanks!
Please make speed bowling program for cricketer
very cool, coach.
Can hang clean replace the power clean?
How do you feel about sled work for speed? I’ve been implementing it into my own workouts and I think it really helps for more movement specific lifts
We use sleds for speed. Very good for training
mimics the launch angle needed at the beginning of a sprint, start light and do them explosively
what do you recomend for power, 50% of RM or 90% of RM with transfer???
Great channel. So I’m 53 and still play ice hockey. Do you recommend these? Higher reps or sets? Thanks
thank you. you're the best vid coach I have seen. please keep up the good work because you are helping to advance humanity by your style of coaching. so let's get America the fitness nation on the planet and get the world fit. thank you
Let's eat 💪
Hey Dane, awesome video man!
What are your favorite in season hamstring exercises for a track sprinter to reduce the likelihood of hamstring injury?
Slow eccentrics and standard leg curls for restoration and muscle development
@@kennethbucsko8159 Slow eccentric exercises create a lot of muscle damage so would not be a good idea to do during the competitive season when an athlete needs to sprint at max intensity a day or 2 after.
@@gothops2632 proper skips elicit a fair amount of strain on the hamstrings at a rapid speed. Yes, slow eccentrics under control do damage the muscles but introducing slower speed in that manner preps the muscles for more dynamic work. And higher reps curls for example for general development.
how many days a week should we donthese
hey how many days a week can u do cleans?
How many reps and sets?
how many sets and reps?
Is that good for hockey?
Loving the recent videos! Big fan of doing split squats as well but unfortunately we don't have access to those kinds of pads you guys use so we tend to do higher reps with dumbbells using a bench (for highschool track and field). What would you suggest as an alternative for trying to get used to heavier weights in the meantime?
You can try barbell single legs, but should be careful about the depth so the knee doesn't touch the bare ground. Hope that helps!
so this is my situation , I gain like 15 pounds of fat but for some reason its helps me ran with more power and acceleration but I know once I lose those 15 pounds all of those things will go away. what kind of exercises should I work on in order to get the same results ?????
Try replacing the fat with muscle gain
Why you missed Nordic curls for eccentric phase of running??
Hi, I need your help, how can i follow this routine three days a week and still train track other days!!!! my muscles have no time to recover????? please help.
Regards Christian
Nice exercise but what would you recommend for boxing movement with small distance jumping forward and backward but required with a very high speed?
Are you trying to close distance and increase range on your jab and gazelle punch?
@@michaelblackwell5344 yes. Trying yo get close to punch and then left the close zone quickly
@@GenesisForest Michael Jai White has an excellent exercise for this. You take your hands and hold them out with your palm down about as high as your belly button and then you jump from side to side with your knees trying to touch the palm of your hand. This translates because now you can throw a punch with your lead guard down but you kind of jump with your knee you throw your hand and your knee at the same time at the Target and then you land with a right cross sitting down on it doing it perfectly
@@michaelblackwell5344 very appreciated for your help. Thank you. But would I have any video for reference?
@@GenesisForest look up Michael Jai White. He starts off talking about closing distance with kicks but mentions its great for jabs too
I'm a 5.10 160 lbs 8th grade line backer and running back I do back squats power cleans trapbar deadlifts bar bell lunges bench press and close grip bench press what should I do to help get me to the next level
Add some front squats too
If you read this I'd say single leg squats and single leg RDLs are amazing lifts for basically any sport. Don't even have to go heavy
Same but I'm lineman, just do 80% of your max, that's what I do.
I’m an older athlete. (60+). What do you recommend for me? I have a bad lower back.
What’s an alternative for the glute ham iso hold?
Hip thrust, pause at the top
Do you think Back Squats, Single Leg Squats and Nordics is a good leg workout? I'm a soccer player from argentina
Yes perfect exercises for speed development for soccer!
will this make my vertical higher?
Do soccer players and NBA players do these kind of exercises?
Man I am confused should I do these 5 exercise which are great or there are plyometrics exercise which also improves speed if I want to choose one which will you recommend to me to develop my running speed which one will help me a lot btw these 2
sets and reps ?
Sets and reps for one-leg squats? And do I use my squat percentage for this movement? Thanks, guys.
I do mine 3/15 with progressive overload every 3 weeks
are hip thrusters good for running
I literally have a track meet tomorrow
I struggle with commitment I get a week into something or maybe 2 and I forget or loose focus on my goal any tips
Don’t struggle with commitment
Maybe ease into to start out rather than going all in and feeling bad when you miss
Try to Record your workouts and set a goal for the next workout-youll hopefully be motivated to crush the goal
Your inpatient like me. When I start doing physical activity again, I'm so desperate in improving that I overtrain until I burn out. Which is bad because I end up injured and now I have to recover.
Single leg squats burn my quads. Am I doing them wrong
@garagestregth hello! Big fan of your knowledge. What is that foam-rolling- pad- stand thing called that you use for the single leg squats and do you have a link for one you recommended?
did you find one? I really need that
It’s literally called a single leg squat stand lol they’re everywhere
@@KoalaOalaJones yh I found one dw
This isnt the way to run faster it will help you run faster but just running completely makes you faster like 40 yard sprints or tempo runs
I am a marathon runner and need to develop speed
Set & reps please tell us
Does this work om hockey players
Recently found your channel and must say I'm loving the content keep it up👍 Quick question also how many times a week would you recommend to perform these movements?
Awesome. You can train each of these once to twice a week with about 2 to 3 days in between at fairly high intensity. Hope that helps 💪
@@GarageStrength Thank you man, it sure helps a lot 👏💪
@@taylormcmahon4217 Good luck 💪
@@GarageStrength how many reps of each exercise and what weight would you recommend to a beginner ?
How do I increase my power clean
Try doing more full cleans in training. Begin doing different variations like cleans from boxes, or even hang cleans
what would you recommend in terms of exercises to improve your bench power?
if I had to guess it would be benching
@@zachronse5466 🤣
Try training each individual muscle which u use in benching, like focus on bicep workout like arm curls, then move on to forearm curls to increase forearms, then train the shoulders and back with rows, and the chest with push ups and bench presses
Weighted dips
Nordic curl might be better than iso hold i think
How do you increase speed in a golf swing
Train back, arms, forearms and shoulders
How do you train to run a 2 mile fast?
Building up speed and endurance step by step. And breath exercises. You will never run 2 miles faster lifting weights. I gurantee you will be slower. When you build muscles the blood circulation to this muscles will not be build in the same speed. If i remember right there is normally about 2000 capilleries per cm2, but this new muscles will not get so many capilleries for working properly for many years. After my opinion weightlifting is only for weightlifters. And sprinters. For a middle or longdistance runner it is the best way to run slower.
coach im a begginer to lifting as a freshman in highschool, i cant really afford to buy any programs right know, what should i build my program around?
Hey man. Because of your age, master body weight exercises first. Start with body weight SL squats, SL Hip Thrusters, Chin-ups, Push-ups. You can get very strong and progress all of these as you get older. 👍🏽
@@davidtwan4186 ive already been doing all that push ups and squats and body weight stuff. know im transferring onto weights
Focus on the main lifts.
Back Squat Bench overhead press power clean deadlift. Keep lifting hard in those lifts for 2-3 years than once u get really strong and build your foundation you’ll do more advanced workouts
@@jaheim6434 im not gonna really deadlift. also after 1-2 months of getting used to the lifting thats when ill do sport specifc lifting like olympic lifts, and powerbuilding. i jus need to know what to do in the first phase when i start off
I’m trying to get faster for football and wrestling so I’m doing track but I feel like it’s not helping me gain strength and get faster. I also try to work out about 4 times a week
Then do 7 days a week
Try running 10km per day
Can someone tell me how tf yall workout legs for strength twice a week along with plyos on other days AND play your sport without your legs literally being dead? I did one leg day and two plyo days a week along with upper and basketball workouts and its still barely manageable.
Honestly I have no room to speak but I think your body will adapt this exact thing happened with my arms
@@hami7050 I think most ppl mix it up, maybe have, upper, lower and then upper and lower strength training mixed together, making it 3 strength workouts a week. Along with at least 2 plyo/explosive workouts and at least 4 sport practices. That seems more manageable for an offseason.
verify this man
5:12 drumming lessons anyone?
What about sprinting....
Each of these exercises are applicable for sprint strength and conditioning. They work unilateral/bilateral strength, stability, and mobility. They also strengthen the muscles used for sprinting. The benefits are that they are universal for all sports for improving speed. The loads will likely be different based on the specific sprint training goals.
@@GarageStrength Do you agree the best exercise to getting faster is sprinting follow by jumping follow by throwing?
@@sportstrainingsystems4575 The exercises we listed in the video are what we feel improve speed in the weight room, but beyond that, most ballistic movements like jumping and throwing can improve explosive sprint speed.
sprints are important for self defense. When confronted with a risk situation, just run like your life depends on it
4:27 😂😂😂😂😂
Can teenagers do this .
You mention that you trained athletes from 9 different sports. By any chance, did you also trained sprinters?
Nah he trained chess players
I’m surprised deadlifts arent on here, or even hexbar deadlift
To get faster you must run more and more and more. You can't run fast without running more