Help, Everyone is Faster Than Me
Sick of feeling like you’re eating other people’s dust? Time to do something about it. Here are 10 powerful movements wrapped into three different strength session combinations for you so you can stop feeling like the tortoise next to the hare.
DISCLAIMER: always differ to learning and performing these movements under the supervision of an experienced coach or adult.
FRONT Squats
Trains:
Quads, Hamstrings, Glutes
Core
Builds:
Lower body strength, power, and speed
Ability to handle your own body’s force output, and forces acted upon your body (taking hits).
Box Jumps
Trains:
Glutes, Hamstrings, Lower Leg Complex
Builds:
Lower body power
Single leg stability
Coordination
Note:
This video shows the single leg landing variation, simply land on two feet to perform a regular box jump.
Kettlebell Swings
Trains:
Hamstrings, Glutes
Upper-Back, Lats, Core
Builds:
Explosive jumping power
Great posture
Coordination
Proper hinge patterns
Workout #1
E3MOM: 6 Rounds (Every 3 Minutes on the Minute)
5 Front Squats @ 3:0:x:0
*tempo reads as 3 seconds down, 0 pause at the bottom, up quick, 0 pause at the top
3 Box Jumps
10 Heavy Russian Kettlebell Swings
ROMANIAN DEADLIFTS
Trains:
Hamstrings, Glutes
Forearms
Upper-Back, Lats, Core
Builds:
Explosive jumping power
Grip strength
Great posture
Coordination
Pre-requisite movement for Cleans
Single Arm DB Hang Snatch
Trains:
Glutes, Hamstrings
Core
Lat, Shoulder Complex
Builds:
Lower body power
Shoulder and core stability
Coordination
Pre-requisite movement for Barbell Hang Snatch, Devil’s Press, and Double KB or DB Snatch
Single Leg Box Squats
Trains:
Glutes, Quads, Hamstrings
Builds:
Single leg stability
Right to left imbalances
Single leg strength and power
Workout #2
E3MOM: 6 Rounds
6 Romanian Deadlifts @ 3:0:x:0
9 Single Leg Box Squats (each side)
12 Single Arm DB Hang Snatch
Tempo Lateral Lunges
Trains:
Glutes, Adductors, Quads
Core
Builds:
Lateral strength, power and speed
Control and stability in awkward positions
Swing, Stick, Lateral Bound
Trains:
Glutes, Hamstrings, Quads
Calves, Anterior Tibialis
Builds:
Lateral quickness
Bilateral and unilateral landing mechanics
Body control and coordination
Exchange Lateral Lunges
Trains:
Glutes, Adductors, Quads
Calves, Anterior Tibialis
Core
Builds:
Lateral strength, power and speed
Control and stability in awkward positions
Double Hurdle Hops
Trains:
Calves, Anterior Tibialis, Foot
Builds:
Lateral quickness
Footspeed
Coordination
Workout #3
E3MOM: 6 Rounds
12 Tempo Lateral Lunges @ 3:0:x:0 (6R/6L)
8 Swing & Stick to Lateral Bound
12 Exchange Lateral Lunges
16 Double Hurdle Hops
There are hundreds of different combinations and ways to train. Doing something is, of course, better than nothing at all. That said, the best recipe is following a consistent plan where you train 2 - 5x/week depending on your goals.
