Making a decision to get in better shape so you can become stronger and faster is an admirable goal. Adding speed and strength can make you a better athlete, and it can also give you more confidence. The keys to getting stronger and faster are consistent workouts and taking the proper approach to nutrition.
Parachute Training
If you want to get faster, one of the best training routines includes running parachutes. The running chutes attaches to a harness that is worn like a backpack. As you run, it unfurls and creates significant resistance. Go to the local high school or college track and line up as if you were going to run the 100-yard dash. Sprint with the chute on and do not slow down or turn around even though you will feel a major pulling sensation as you run. Quickly return to the starting line after you finish and regather the chute so you can run another 100 yards. Take off again, but when you reach the 50-yard mark, hit the release button so the chute drops off. This will create a surge called overspeed and help make you faster.
Hill Running
Hill running will help make you faster and stronger. Running uphill will build strength in your calf muscles, hamstrings and glutes while running downhill will help you build speed, a smooth stride and improve your balance. Run 60 feet uphill and then run the same distance downhill. Do this three times, take a break and then repeat the set. NFL Hall of Famer Jerry Rice ran hills throughout his career because it helped him run faster. "I did not want to get caught from behind," Rice said. "I think the hill running worked because I didn't get caught too many times from behind."
Strength Training
To build strength, lift weights at the gym. Exercises like the bench press, arm curls, dead lift, lunges and the leg press will help you build strength. If you don't have access to free weights or a training partner to spot you while you lift, you can use circuit training to build strength in your back, shoulders, arms, chest, abs, glutes, hamstrings and calf muscles. If you don't have access to circuit training, you can build strength by doing push-ups, pull-ups and ab crunches.
Healthy Diet
Eating a healthy diet will help you get faster and stronger. Eat white meat chicken, lean red meat and fish as your main sources of protein instead of fatty red meat. Eat at least two portions of fresh fruit and fresh vegetables every day. Eat complex carbohydrates like brown rice and spaghetti to fuel your body for heavy exercise. Eliminate fast foods and junk foods. Drink 64 oz. of water every day so you can eliminate toxins from your body and to lubricate your joints, muscles and tendons.
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