|06-28-2014, 01:46 PM||#1|
Join Date: Mar 2014
Fav Exercise: Deadlift
How to train for speed and agility ?
would the power clean be the best lift to use ? any other good exercises ?
what squat variation would be the best to use for speed and agility ?
|06-28-2014, 02:07 PM||#2|
Join Date: Feb 2013
Location: Ottawa, ON
Training Exp: 2
Fav Exercise: Sumo DL
Fav Supp: Lactose-free Milk
Personally (military), I'd start following this channel and watching his content, it's helped me a lot for technique and variations of everything in the book: https://www.youtube.com/user/overtimeathletes.
I maintain a video comp thread for the ones I think is important/valuable: http://muscleandbrawn.com/forums/showthread.php?t=13720.
Basic stuff is:
- Box jumps and its variations; (learning how to land from a jump especially)
- Working on sprint technique/speed with drills;
- Power clean (and I'd say kettlebell swings for its power dev and is easy to learn);
- Basic agility drills like the ladder, cone drills and obstacle jumping.
I'd obviously add deadlifts and squats to build a good balance aspect and just brute force.
Finally, just to put it in perspective, here's a training book put out by the JTF-2 guys up here.
I don't think you need all that stuff, it can give you ideas for the agility and overall conditioning.
Deadlift: 395lb, Military Press: 145lb, Bench Press: 245lb, Squat: 335lb
C+J: 185lb, Snatch: 135lb
Short term goal: 1000lbs total. (405/250/345)
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