We should have some maximum effort high speed muscle contractions in our routine.

Heavy weight lifitng is excellent for making our muscles bigger and stronger. We should defintely be supplementing with light exercises that allow us move very quickly!

Heavy exercises and fast exercises provide a different set of adaptations. We want the benefits from both!

Jumps are a simple option for the lower body.

These ballistic push ups are a great option for the upper body.

Use a level of elevation that allows you push off very rapidly 👍.

3-5 sets of 5 reps a couple of times per week is a great.

These primarily train the fast twitch fibers of the chest, shoulders, and triceps.

Upper body pushing power has been shown to have a strong relationship with club head speed.