Tip Do Something Fast Every Day Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Do Something Fast Every Day Everyone needs a little power and speed training even bodybuilders Here' s why and how to slide it into your program by Nick Tumminello July 11, 2018August 18, 2019 Tags Athletic Performance, Challenge Training, Tips, Training Speed and Power Use em or Lose em Run a few short sprints (30-60 yards), throw 6-12 pound medicine balls, do some jumping exercises, or do some boxing/kickboxing on pads or a heavy bag. Basically, do movements that require you to move fast and explosively. Do a few sets of explosive jumps or medicine ball throws (outside or against a wall) after your warm-up and before you lift. Or do a few rounds on the heavy bag as conditioning after you lift. It doesn't have to be a formal part of your workout. You can run a few short sprints with your dog while out for a walk. Whatever best fits that day. Just make sure your effort is to move as fast as you possibly can on each sprint, throw, jump, or strike. Why Do It It's really just power training, which is about developing force (using your strength) as quickly as you possibly can by using exercises that involve moving loads as fast as possible. Remember, if you don't use it, you lose it. Speaking of losing it, although power is related to strength, it's a separate attribute that may exert a greater influence on physical performance (1). Between the ages of 65 and 89, explosive lower-limb extensor power has been reported to decline at 3.5% per year compared to a 1-2% per year decrease in strength (2). So, power training isn't just for athletes. It's for everyone. As legendary Olympic wrestler Dan Gable said: "If it's important, do it everyday." References Bean JF,. et al. The relationship between leg power and physical performance in mobility-limited older people. J Am Geriatr Soc. 2002 Mar;50(3):461-7. Skelton, D.A., et al. 1994. Strength, power and related functional ability of healthy people aged 65–89 years. Age and Ageing, 23(5), 371–77. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Sucker Punch Erick Minor T NATION'S newest strength coach hates functional training, cardio, and yoga. He's also a bodybuilder who does direct arm work. So what's not to like? Bodybuilding, Training Bryan Krahn August 31 Training Build Tree-Trunk Quads With Deadlifts Think the deadlift is for hammies and glutes? Not this version. Here's how to finally build thick, meaty legs. Gareth Sapstead July 28 Training 6 Tricks for a Sexy Squat How to improve your squat form and hit a new PR, even if you have bad levers. Legs, Powerlifting & Strength, Squat, Training Mike Robertson November 17 Training A New Angle on Cable Training Your teacher always said that ditching math class would come back to bite you on the butt and she was right. Luckily, Nick Tumminello is here to show you how vector mathematics can improve your workouts. (Really.) Training Nick Tumminello December 18