Lower body routine that will increase my speed

[KennyG32]

I need a Lower body routine/program that will make me faster and quicker!

[ATeeGee]

Speed x Strength is power?
Can't say a routine that would specifically build speed, but strengthening your quads etc will make your more powerful and power and speed and strength all come together in some respects.

Squats.
Hamstring Curls.
Deadlifts.
Calve Raises.
Plyometrics.
Improving flexibility.
Then obviously any general track training.

That's not a routine, but the things you need to consider.

[smittywhey]

Do some lunges as fast as you can without any weights, and when you do them don't go down as far and use more momentum to go forward (also known as running).

[racketteer]

you're going to want to focus on plyometrics and heavy power movements. tell me how many days you are willing to train and I'll make up a basic power template.

[Newmanzz]

ATG Squats, Power Clean, Power Snatches, Plyometrics, Clean & Jerk, Snatch, Romanian Deadlifts, Front Squats.

[Saintsqc]

Speed for what? To run quicker? If yes...I'm mind blown that nobody had yet suggested sprints.

Muscles are specific. You need to train what you need to improve. Getting stronger quad wont make you run quicker.

To improve your speed, practive the movement with more and more speed. No secret here.

Olympic lift and jump are known to improve explosivness. Bill Star is a well reputed strength coach very influent for football who focus his program mainly on power clean.

Speed, strength and explosivness are mainly a neural skill. It's like learning a new move. Your CNS need to learn to fire his muscle fiber at the same time to produce as much force as possible. The best way to learn something new, it's to practice again and again. High frequency is also important.

[racketteer]

Speed for what? To run quicker? If yes...I'm mind blown that nobody had yet suggested sprints.

Muscles are specific. You need to train what you need to improve. Getting stronger quad wont make you run quicker.

To improve your speed, practive the movement with more and more speed. No secret here.

Olympic lift and jump are known to improve explosivness. Bill Star is a well reputed strength coach very influent for football who focus his program mainly on power clean.

Speed, strength and explosivness are mainly a neural skill. It's like learning a new move. Your CNS need to learn to fire his muscle fiber at the same time to produce as much force as possible. The best way to learn something new, it's to practice again and again. High frequency is also important.

sprints are a plyometric my dude and yes, anybody looking for speed or power in anything should be doing some sprints. the amount of repetitions and distance will change but nothing increases speed more than balls out running IMO

[KennyG32]

you're going to want to focus on plyometrics and heavy power movements. tell me how many days you are willing to train and I'll make up a basic power template.

well i have until football season in july so roughly 3-4 months

[KennyG32]

Speed for what? To run quicker? If yes...I'm mind blown that nobody had yet suggested sprints.

Muscles are specific. You need to train what you need to improve. Getting stronger quad wont make you run quicker.


To improve your speed, practive the movement with more and more speed. No secret here.

Olympic lift and jump are known to improve explosivness. Bill Star is a well reputed strength coach very influent for football who focus his program mainly on power clean.

Speed, strength and explosivness are mainly a neural skill. It's like learning a new move. Your CNS need to learn to fire his muscle fiber at the same time to produce as much force as possible. The best way to learn something new, it's to practice again and again. High frequency is also important.

thanks for the advice!

[Saintsqc]

sprints are a plyometric my dude and yes, anybody looking for speed or power in anything should be doing some sprints. the amount of repetitions and distance will change but nothing increases speed more than balls out running IMO

Well...if we get specific, plyometric refers to jump and stuff...but yeah...anyway, it doesnt matter.

well i have until football season in july so roughly 3-4 months

If you train for football purpose, the best way to increase your speed...is to practice sprints (10, 20, 40yd I guess) and cone drills. No magic here.

You should search on different website. Speed and sprint is a well developped subject. You could easily find good articles with good speed training.

Edit : Also, in games situation are not like a 40yd dash full sprint. I mean, during a game...you dont just run head down in a straight line. Cones drill are very important.

[KennyG32]

Well...if we get specific, plyometric refers to jump and stuff...but yeah...anyway, it doesnt matter.



If you train for football purpose, the best way to increase your speed...is to practice sprints (10, 20, 40yd I guess) and cone drills. No magic here.

You should search on different website. Speed and sprint is a well developped subject. You could easily find good articles with good speed training.

Edit : Also, in games situation are not like a 40yd dash full sprint. I mean, during a game...you dont just run head down in a straight line. Cones drill are very important.

thanks. ill keep that in mind