I find it slightly ironic that the number one request or priority of most athletes and coaches is speed—explosive speed to be specific. Yet, it may be the most misunderstood part of their training. I have athletes and coaches who describe an approach or current training method that is actually making them slower!
You feel like you’re running through mud when you’re running, and you wonder what’s wrong. Odds are, you are making one of these four mistakes.
Mistake 1: Focusing on Non-Speed Muscles
Working your biceps and doing quarter Squats does nothing for speed. I see a lot of guys who just want to work their mirror muscles. If they stand in front of a mirror and can see a muscle, they work it. But if you have a skinny little flat ass and no hamstrings, then you will be slow!
The weight room is where you develop the horsepower you need to get faster. Working the muscles on the backside of your body, including your glutes and hamstrings, is absolutely critical. I have my guys do Squat and Deadlift variations, and I accompany that with single-leg and assistance work, such as Split Squats and Glute Ham Raises.