We broke down the 3-phase system that turns gym strength into real-world speed.
But now you’re probably wondering:
“How do I actually use this in my workouts?”
“Won’t this take more time?”
Valid questions. Most athletes don’t have hours to spend dialing in their strength-speed training.
Here’s the good news: You don’t need to train longer—you just need to train smarter.
If you want to build strength and speed efficiently, structure your workouts using this simple framework:
80% Strength Work
Stick to your main lifts: heavy squats, deadlifts, and presses. Build your raw force output.
20% Power Work
Add short, explosive drills before your main lifts to activate your nervous system and convert strength into speed.
Before your heavy lift, perform 3–4 sets of:
Jumps – Box jumps, broad jumps, trap bar jumps
Sprints – Sled sprints, resisted sprints, acceleration drills
Med Ball Throws – Overhead tosses, rotational slams, scoop throws
That’s it. Just 10–15 extra minutes per session can start bridging the gap between gym strength and game-day speed.
Lifting heavy but never moving fast
→ Strength stays “slow” and doesn’t translate to sport.
Doing speed work but skipping strength
→ No force to apply = no power.
Training power inconsistently
→ Without regular intent, there’s no adaptation.
When you combine heavy lifting with consistent, well-timed explosive work, you unlock a whole new level of athleticism:
Faster first steps
More powerful cuts and jumps
Greater carryover to sport-specific movements
And the best part? You can do it without adding hours to your training week.
Before your next main lift, add just one explosive movement (jump, sprint, or throw). Feel how much more fired up and explosive you are for your session.
I’ll show you exactly how to fine-tune your sets, reps, and rest periods so you get the most out of every phase of this system.
To a stronger, faster you.
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