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Want to be quicker off the mark? Try this explosive power workout

This will hurt but it’ll be worth it.

You'll be running through walls in no time.
You'll be running through walls in no time.
Image: STEPHEN BRASHEAR

IF YOU WANT to get faster ‘out of the blocks’ you need to develop as much force as you can in the shortest possible time-frame.

This session is designed to really target the fast-twitch muscle fibres that are responsible for such rapid movements

A superset is performed when two exercises are performed in a row without stopping. You can either superset within the same body part or you can train two different body parts.

The most important thing to remember here is the exercises must be executed with as much weight as you can tolerate – and again, in the quickest time you can do them in.

Exercise 1 – Sled pulls supersetted with normal sprints

If you’re lucky enough to have a facility that allows sled pulls then make the most of it.

Alternatively, get down to an athletics track. The trick is to get down as low as you can and drive forward using your arms and legs for 30-metres.

After you’ve finished, unhook from the straps that attach the sled to you and sprint back to where you started.

Your rest will be walking back to the sled.

Do 3 sets of 5 with 3-4 minutes recovery between sets and feel your quads BURN.

Exercise 2 – Clean and jerks supersetted with tyre flips

These are still very much the gold standard for developing speed and power in the gym.

You must lift HEAVY weights though, though only when you’ve perfected the technique.

Do 3 sets of 10 and follow it up IMMEDIATELY with tyre flips.

These also work your arms. The key is to get down as low as you can and drive upwards, pushing the tyre all the way through the ‘12’ position.

Exercise 3 – Squat jumps

These are an absolute killer and if you’ve been doing the exercises to maximum capacity so far you probably won’t be able for many more than 8 of these.

No one likes squats but no one can argue with their benefits.

Do four sets of eight with two minutes rest in between.

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About the author:

Brian Canty

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