I'm Ashley Mitchell, and this is how to get bigger, faster and stronger quickly. This is vital because if you want to work on your strength that's very very different from speed and so forth. So, it's crucial to know how to break it up and what to work on when you want a certain gold mat. A great way to work on your speed is by doing agility drills. A great way to do that is by buying a few cones and trying to do a setup where you're really challenged. And what I like to do are complete isolation hops, where you're on one foot and you're really pushing off your heel and toes before switching to the next foot once you reach that cone. So, let me go ahead and show you a few, okay, starting from this cone. Whew! So, this is great because you really isolate your muscles and you get so much quicker because you're working more so, really activating those type two muscle fibers. Do about three to four sets, I don't know, maybe about two to three times a week to really pick up speed. A way to get bigger and stronger would be by doing weight training. I will suggest doing compound exercises to involve all your major muscle groups. For example, sumo squat and do a bicep curl into an overhead press. Your feet are out about 45 degrees, you want to make sure your knees are not exceeding your foot; to take as low as you can, pushing off your heels, to curl it up, to turn the weights around, to take it into an overhead press full extension and full control down. Let me go ahead and show you a few. Go ahead and try about three to four sets, 12 to 15 reps, about two or three times a week; always thinking about full range of motion and complete control.