Speed and power are the foundation of nearly every competitive sport. We spoke with top German track and field coaches to understand the routines that build raw, explosive speed off the blocks.
Plyometrics Over Heavy Lifts
While heavy squats have their place, explosive power is generated through velocity. Box jumps, broad jumps, and depth drops train the nervous system to recruit muscle fibers rapidly. The focus should be on maximum effort with minimal ground contact time.
The Routine
- Dynamic Warmup (High knees, A-skips)
- Depth Jumps: 3 sets of 5 reps
- Medicine Ball Throws: 4 sets of 6 reps
- Resisted Sprints (using sleds available at stores like Decathlon): 5x 20 meters