Complete Workouts For Speed & Strength Without Weights To Prevent Injury

If you are tired of using the same weight-training workout routine but want to improve your speed and strength, try a plyometric workout. Plyometrics are jump-training exercises designed to improve your power by combining your speed and strength. This jump training uses only the weight of your body which reduces your chances of injury to your joints from lifting heavy weights.

Plyometrics

Plyometric exercises are explosive movements. These exercises do not allow you to rest during the activity. You are in constant motion, as if the ground were a large spring. As soon as you touch the ground, you explode upward again for your next movement. This type of exercise stores energy in your muscles that you use for the next explosive repetition. Due to the intense nature of plyometrics, your body requires at least two days of rest for muscle recovery in between this type of workout.

Lower Body

The most common plyometric exercise is a box jump. From standing on the floor, jump up and land both feet onto a 12- to 18-inch high box. The exercise can finish here, or you can jump down to the floor and land in a squat position with your knees bent and hips low. A box squat strengthens both legs at the same time. To strengthen one leg at time, perform the exercise on one leg. To further strengthen your legs individually, perform a zig-zag hop on one leg. Begin standing on your right foot. Hop forward and to the right and land on your right foot. Then, hop forward and to the left with only your right foot. Continue the hop for 10 yards and then repeat using only your left foot.

Upper Body

Improve the strength and speed in your upper body with plyometric exercises such as pushups. Add an upper body hop in which your hands come off the floor at the top of your pushup. Add a clap as your strength improves. Once you have mastered the pushup, progress to a drop pushup from two boxes. Place each hand on a box of 12 to 18 inches in height with your body positioned in the middle of the boxes. Begin in an upper pushup position with your arms straight, then quickly move your hands to the floor in between the boxes and land with a slight bend in your elbows. While your hands are on the floor, perform three or four pushups and then repeat the box drop.

Speed

Plyometric exercises are designed to be performed with speed. You are combining fast movements with strength movements to increase your power. Complete a full-body power workout by combining upper and lower body exercises into your workout routine twice a week. Add plyometrics to your weight-training program at the beginning of your workout when your muscles are strongest.