It's The Muscles You Can't See That Need To Be Strengthened For Speed
Yes, you read that right. Having huge quads, massive pecs and
bulging biceps (although some strength coaches may disagree with
me with the biceps one) are not as important as the posterior
It is these “hidden” muscles that are usually underdeveloped by
the athlete. Why? Because we can’t see them in the mirror and
it’s no fun to train them.
The muscles in question are the lower extremity extensor muscles
like the ankle extensors and calf, hamstrings and glutes (butt).
In the upper back, the scapula must be able to move freely while
the elbows are driving back and down forcefully.
In other words, if these muscles in your upper back are not
strong, then the muscles of your upper trapezuis will do most of
the work.And that will look like you are shrugging your shoulders
while you sprint; which will slow you down.
It is imperative to strengthen these muscles.
An example for the lower body is the Deadlift. The heavier you
can do the better. I will go over deadlift progressions in
Primarily, 4 sets of 4 to 5 reps at between 85-90% of your max
is where you want to train at.
For the upper body, body rows, chins (3 x10) and heavy DB rows
in an athletic stance and high elbow pull are good choices (4x5).
As you progress, add a weighted vest to your body rows and chins
but make sure you get full range of motion up and down. Perform
3-4 sets x 4-5 reps.
These exercises are examples for strengthening your posterior
chain muscles for speed.
Questions or feedback is welcome
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