Mistake 2: Always Lifting Heavy
Okay, you want to get strong. Great. But that doesn’t guarantee to make you faster. Just because you can Squat 500 pounds doesn’t mean you’ll be fast. You need a two-part approach to your strength training. You must work heavy weight with lower reps, but also focus on increasing your rate of force development.
Rate of force development sounds like a complicated science term, but it simply refers to the ability to explode from zero to full power as quickly as possible. To achieve this speed strength, you need to work with lighter loads out of a static position, such as with a Box Squat.