While fitness training can be specified to progress you toward any goal, each training exercise requires a slightly different approach. If your goal is speed or flexibility, you will have to train different than if your goal is strength or muscle size. Although cardiovascular and reflex training play roles, speed focused strength training has several steps that should be mastered to reach your peak.
Stabilization Training
Stabilization training is focused on coordinating your individual muscles to work together in the appropriate order. This four week long training phase is the first in the National Academy of Sports Medicine's Optimum Performance Training model. Each exercise should be performed in an unstable environment, which means each exercise should be done in a way that the participant needs to focus to maintain their balance. An example of a stable vs. unstable environment is a seated shoulder press versus a shoulder press while standing on one leg. Three sets of each exercise should be performed for 15 to 25 repetitions three times a week. An example includes crunches on a stability ball, single-leg bridges, dumbbell bench presses on a stability ball, standing rows, single-leg squats and single-leg shoulder presses.
Strength and Stability Training
After four weeks of stabilization training, strength focused exercises can be added before each stability exercise to increase the intensity of the session. During this four month phase of the OPT model, strength exercises will be performed for eight to 12 repetitions in stable environments, like seated or laying down with no stability ball equipment. For example, start with a bench press for eight to 12 repetitions followed by a dumb-bell stability ball bench press for 15 to 25 repetitions.
Maximal Strength
Maximal strength training will immediately follow strength and stability training for another four week session. During this phase of the OPT model, five sets of one to 10 repetition exercises will help recruit all your muscle fibers and increase your body's maximum ability to push or pull. Like the strength focused movements, each of these exercises should be performed in stable environments. For example, chest exercises should be performed in seated or lying positions with bars rather than dumb bells.
Strength and Power
Power focused training will help develop your body's ability to produce a lot of force in a short time. To train your body for power, immediately follow each strength exercise with a 10 repetition exercise as fast as you can. Medicine Balls will help serve as an external force and can be thrown or bounced. For example, do a set of leg presses for eight to 12 repetitions immediately followed by 10 jumps.
Kettle bell Workouts
Kettle bell workouts were designed to use full-body movements that push your body to its limits. Once you have reached the strength and power phase, experiment with kettle bells to force your body to do motions its not accustomed to. These workouts have been shown to use the same amount of calories as running at a six minute per mile pace, according to the American Counsel on Exercise.
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