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Old 06-28-2014, 01:46 PM   #1
Geelong26
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Default How to train for speed and agility ?

I have to start getting ready for my police fitness test soon. The only part of the test that worries me is the speed and agility test.

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 ?

Thanks
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Old 06-28-2014, 02:07 PM   #2
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Default

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.
http://www.cg.cfpsa.ca/cg-pc/Greenwo...nual%20ENG.pdf

I don't think you need all that stuff, it can give you ideas for the agility and overall conditioning.

Good luck!
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