If I do some Yoga I might improve my ability to relax and this helps me move better. If I use a special high-speed treadmill that improves my power and allows me to move my legs faster when I run, I increase my movement efficiency and my horsepower.
The list goes on and on. Here is a question for you: What if, instead of haphazardly engaging in all sorts of training methods and then trying to determine what and how they work, we simply worked backwards from the end results of our training and found the most direct approach to improve movement efficiency and horsepower?
In other words, since speed improvements result from improvements in those qualities, what are the best and most direct ways to improve those 2 qualities? We could ask, What is the most direct and straight line approach to improve the force I put behind my sprint movements??
After we answered that question wed ask, Ok, what is the most direct way to increase my movement efficiency? What might happen if we took that approach?
Hmmsomething to think about isnt it? More on that in a minute, but right now lets talk about a few other things related to speed development. It used to be thought that it was virtually impossible to improve running speed and the predominant line of thinking in coaching circles was that fast athletes were born but not made. Yes, there is a genetic component involved in running fast but anyone can get faster if they train correctly.
Not everyone can achieve world-class meter sprinter speed but, based on my experience, any relatively untrained individual can improve their speed in something like a yard dash by around. If youve read some of my other material you probably already have a good understanding of the training methods required to increase running speed.
If youve read 8 my vertical jump manual the same things you learned there can be applied here. Speed and acceleration over short distances tends to correlate quite well with performance in the vertical jump.
In other words, the training methods that increase one tend to increase the other. When was the last time you saw a really fast guy who couldnt jump? Running speed and leaping ability are both heavily dependent upon lower body relative power, with the only real differences being technical.
Relative Power is just a fancy term for how explosive you are relative to your body weight. Put all that together and you get explosiveness.
An athlete with less than optimal technique can improve their speed by improving that technique and optimizing their economy Gross Motor Skills Vs Fine Motor Skills Running is a gross whole body motor skill, which basically means it doesnt require much conscious effort to perfect.
This also means that performance is largely determined by strength qualities and is not as reliant on technical skill.
Gross motor skills are kindve like riding a bike. Once you learn them they dont require much conscious input. Once you learn how to ride a bike you dont have to think about it much do you? Crawling, walking, running, jumping, and throwing a punch or kick can all be put into this gross motor skill category. I also call these primal movement patterns because theyre highly instinctual.
Now, contrast those physical skills to something like threading a needle or executing a double twisting back-flip. These require much more skill, concentration, and focus. Heres an example of what I mean by instinctual: Imagine youre walking through the woods and a bear comes out and jumps your butt.
Are you gonna think to yourself, Ok, in order to get away quickly I need to pull my right heel up 45 degrees and extend up onto my left toe and cycle my right ankle over my left knee. Or are you just gonna run!? I would hope instead of overanalyzing things you just get up off your butt and run! The reason I bring this up is because throughout this manual were gonna talk quite a bit about a multitude of factors involved in running fast, including many technical issues, but dont lose sight of the fact that running is predominately a primal gross motor skill.
If youre constantly overanalyzing things the bear will catch you! Let me break running speed down into a very simple equation. Here it is. Speed over a given distance can be determined by: Stride length X Stride frequency. Stride length- is the distance you cover with each stride as you run. Stride frequency- is the number of strides you take in a given time Thus, you can improve your speed by either covering more ground with each stride, by taking faster steps, or by both.
If you increase your stride length while keeping stride frequency constant you will run faster and vice versa. If two individuals possessed the exact same technique, the individual who could move their legs faster stride rate and cover more ground in a single stride stride length would be the eventual winner.
Stride Length is King! When it comes to ino. In other words, the speed at which your legs move is actually not all that important. To illustrate this for yourself, try this drill: Lie on your back with your feet up in the air and cycle your legs mimicking a sprint stride.
Next, get a stopwatch and either time yourself or get someone to time you and see if you can get 5 strides per second while lying on your back. Most of you will probably be able to do it. Realize an elite level sprinter will take around 5 strides per second in a sprint. Therefore, chances are you can already move your legs fast enough to be an elite level sprinter! But does that mean you can cycle your legs at 5 strides per second while striding down the track while using good mechanics?
Probably not. Why not? Because in a real sprint, instead of just cycling your legs through the air, you also have to propel your bodyweight down the track with each stride. Yet, based on that example, it should be easy to see that the absolute speed at which you can move your legs is not the limiting factor in the sprint, - the limiting factor is the ability to overcome your bodyweight and move your body down the track or field. From a speed improvement standpoint, this is also good because the absolute speed at which your legs move is under more genetic influence than the amount of ground you cover with each stride.
For example, you can take a group of young athletes and have them do the above drill or have them run in place cycling their legs as fast as possible. Just count how fast they can move their legs and feet. Next, have them practice that same drill for 2 years and re-test them.
Even with all the practice youre unlikely to find a ton of improvement. Next, train them properly for 2 years and re-evaluate them. Speed Improvements and Stride Length Most. Deion Sanders has the fastest recorded yard dash ever at the NFL scouting combine and also had a stride length of 8ft 10 inches, which is very impressive. If you watch people run on a consistent basis what youll generally notice is that the fastest runners inherently cover more ground.
Most sub 4. One extreme example is Matt Jones of the Jacksonville Jaguars. When he runs he looks like hes in slow motion, until you see him blowing by everybody on the football field. Thats because hes covering about 10 feet per stride. Dont Get Carried Away A word of caution: Dont get too carried away with this and think that all you have to do to get faster is make a conscious effort to increase the length of your stride.
That would actually be one of the worst things you could do. When you over-stride you reach and actually slow yourself down because you create a braking effect. Your legs have to remain under your center of gravity and your stride has to increase naturally. Ideally, you want your stride length to increase naturally without detracting from your technique. You do that by increasing the amount of force you put into the ground while still maintaining sound mechanics. When you increase the amount of force you put into the ground, each time your foot reacts against the ground, you go further.
This is also called ovnv cv. When you properly increase ground reaction force youll never really be conscious of it and the technique wont really feel any different then normal.
Youll just feel. So, the real key is to apply more force into the ground, which you do by increasing reaction force. How do you improve reaction force? Lets start off with a more detailed discussion on how to do exactly that: 11 Factors Involved in Increasing Ground Reaction Force and Stride Length Increasing stride length is about getting more power into the ground with each stride.
Several factors affect how much power gets into the ground, they include the following: 1. Strength- Besides the obvious influence on your ability to create and generate force, strength is also important for absorbing force. With each foot-strike in the sprint an athlete must be able to support 3 to 7 times his bodyweight on each leg.
That obviously requires a good degree of strength. If an athlete isnt strong enough to absorb the reaction forces he creates, his legs will crumple under his bodyweight. If this occurs he obviously wont be able to put out any force either. The ability to withstand force is just as, if not more important, than the ability to put out force. Stiffness and Plyometric Ability- When I'm referring to stiffness I'm not referring to flexibility, but rather the ability to efficiently stabilize and transfer force like a basketball rebounding off the ground.
This largely involves the above capacity to withstand high forces without folding under the tension. Watch a weak or slow athlete run and you'll notice that various parts of their legs tend to do a lot of bending under pressure. There's a lot of give with each foot-strike - particularly right behind the knee, at the hips, and the heels. Watch a fast athlete run and there's little give. They stay on the balls of their feet and just kind of "bounce" over the ground with seemingly little effort like a rock skipping across water.
Therefore, stiffness in this sense is a positive thing. What causes stiffness? Its a combination of how much force the muscles can develop, how fast and proficiently they develop that force, and how proficiently the muscles and tendons work together to transfer force and create movement.
With each foot-strike in a sprint the muscles have to "lock up", or contract, to withstand the oncoming force that occurs at footstrike. The muscles themselves lock up and this allows the tendons to serve as movement generators. This entire process is also known as plyometric ability.
To illustrate how simple this concept is try these 2 drills: A: First, stand on 2 feet, lock your knees, and simply bounce up and down on the balls of your feet in a rhythmic manner. What happens? First, your calf muscles lock up and absorb the force created from the impact against the ground.
Next, your achilles tendon stretches like a rubber band and then recoils. What happens next? You kind've rebound off the ground effortlessly. The quicker you can lock your muscles up, the less your heels give at impact, and the quicker you can rebound up. That entire sequence is also known as a plyometric movement. Stand on the ball of only one foot this time and bounce up and down on one leg at about the pace you'd be moving if you were swinging a jump rope.
Stay on the ball of your foot and as soon as you hit the ground try to avoid letting your heel descend down any lower. Next, pick up the pace and do the same thing but in a more intense rhythmic fashion.
Get a little higher with each hop. What happened? Well, providing you are strong enough to absorb the forces, you were probably able to bounce up and down in a rhythmic fashion with little to no effort and your heels probably didn't collapse much. If not, you probably collapsed at the ankle, didn't move worth a darn, and may have even noticed some pain.
It should be noted that the forces generated in a sprint are more like that drill then they are the first. Improving stiffness and plyometric proficiency is an important part of getting faster. You can fail to be plyometrically proficient for one of 3 reasons: 1: Your muscles aren't able to produce enough force when they contract against oncoming force, so they give too much at impact.
You lack strength 2: You arent able to lock your muscles up quickly enough or produce force quickly enough, so your muscles give too much at impact. You lack movement efficiency and coordination A flat basketball cant bounce off the ground because it gives too much.
What causes the give? Lack of stiffness air pressure. The same thing happens with a weak athlete. The lack of strength makes his legs give at ground contact just like the flat basketball. He cant absorb force. Now, think of what happens when you throw a softball against a slab of concrete. The softball is strong enough to absorb the force, yet doesnt bounce back really well.
Because it doesnt have a whole lot of rebound to it. In human terms, the soft ball would be the guy who is really strong but who lacks spring. Now think of a golf ball. Not only is it stiff and resilient, yet also fairly springy. When it comes to plyometric ability, you want to be more like the golf ball.
Resilient and springy. Mobility- Mobility refers to range of motion. Obviously, before you can generate extreme power and tension in a movement, you have to be able to get into an optimal position to carry out the movement to begin with. The sprint stride obviously doesn't require the mobility of a contortionist, yet there are certain muscle groups that can become tight which can cause certain movements to become inhibited.
This can negatively affect the fluidity of the sprinting stride cycle. This will be covered in detail in a later chapter. Bodyweight to strength ratio- Imagine what would happen if you put a 20, pound weight and attached it to a funny car prior to the beginning of a race?
Instead of seeing a drag race youd be watching a tractor pull! Well, the same thing happens if you're hauling around a 10 to 50 pound tub of lard around your gut or your butt. Being fat simply ain't gonna cut it! If you want to be a fast and agile athlete, a certain level of leanness is desirable. Having said that, bodyweight increases in the form of muscle mass increases arent necessarily a bad thing. How many really fast athletes do you see that dont carry at least a decent amount of muscle?
When a muscle increases in size, it also increases its strength potential. Lets say you take your bodyweight from to , while your squat and deadlift go from to pounds. Did your bodyweight to strength ratio go into the crapper? No, it improved! Therefore, one should strive to be lean, yet should not be deathly afraid of bodyweight increases. Instead of focusing so much on bodyweight I believe its better for an athlete to focus on body-fat. The following internet URL has a handy calculator you can use to identify with quite amazing accuracy what your body-fat level is.
Body structure- Take a inch bat and hit a baseball with it. Next, take a inch bat and hit the same baseball. Which one goes further? Probably the one hit with a inch bat. This is because the longer bat gives you a longer lever, which gives you more leverage, which means you can generate more power at the moment of impact.
When sprinting think of a leg as being the same thing as a bat. A longer leg serves as a longer lever and, assuming the amount of force generated by the hips and legs is equal, the longer leg can generate more power at ground contact. So, with the amount of force generated by the hips being equal, a person with longer legs will tend to run faster.
Is there anything a person with shorter legs can do to bridge the gap? They can produce more force. Lets use a real life example: Imagine if you gave me a inch baseball bat and gave Barry Bonds a inch bat and asked us both to hit a baseball as far as we could. Who do you think would hit the ball further? Do you think the fact that I had a longer bat and more leverage would make up for Bonds superior strength and power?
Hed still blow me away. Heck, hed probably even blow me away if he was using a 6 inch bat. Hes simply too strong and too powerful in his swing for me to compete, regardless of how much leverage I have with a longer bat. This is how a pound squatting Pit Bull type sprinter like Ben Johnson was able to beat a weaker Greyhound type sprinter like Carl Lewis.
Disadavantageous limb ratios can often be overcome by disproportionate strength. Take a look at the calf muscles of the average elite level sprinter or any high level athlete participating in a speed dominant sport and compare them to the calf muscles of an average person.
Most fast sprinters have a short high calf muscle that forms just a tight little ball way up by the knee. Their Achilles tendons also tend to be longer than average. The longer the Achilles tendon, the greater the potential for speed. Achilles Tendon Why is a longer Achilles tendon advantageous for speed? Well, providing the muscles from the hip down can properly absorb force, with each foot-strike in the sprint the tendons stretch and recoil like rubber bands.
Take a small rubber band, pull it back, and see how far you can shoot it across the room. Next, take a longer rubber band and do the same thing. Which one flew further? Probably the longer one. A person with longer Achilles tendons basically has a longer rubber band in his legs and that can offer an advantage when sprinting or jumping.
Is there anything a person cursed with a short Achilles can do to bridge that gap? The solution to the Achilles curse is the same solution as the short-legged curse. Disadvantageous tendon lengths can also be overcome by disproportionate muscular strength. The weak athlete who can jump out of the gym is a perfect example. Movement efficiency- Movement efficiency is simply the ability to carry out a movement with optimum efficiency so as to generate the greatest amount of power with the least amount of effort.
Before you can move with great speed and power at a high intensity, you have to be able to move well at a lower intensity. Before you can be light on your feet when moving at breakneck speed, you gotta be light and smooth on your feet at slow speeds. Movement efficiency can be impacted by a ton of things like mobility and muscle balance, but what I want to touch on here is technique. I will delve fairly heavily into technical topics in just a bit, but when running a lot of people tend to try too hard to run fast and thus actually limit how fast they run.
A relaxed and smooth stride is always more powerful and efficient than a tight and forced stride. In essence, for an athlete, maximal strength is like the horsepower of the engine in a vehicle.
The more strength we have the higher our other physical attributes can potentially go. A car with a horsepower motor doesnt necessarily always run twice as fast as one with a horsepower motor, but it certainly has the POTENTIAL to run a heckuva faster if all things are equal.
Just like horsepower is the foundation for how fast a car can go, maximal strength is the foundation for our physical attributes. These attributes include power, strength endurance, and endurance all of them all of which can be limited by insufficient strength. Not all athletes are built the same and not everyone displays their strength in the same manner, yet I have yet to see a weak individual run a great yard dash.
For some reason this seems to be a difficult concept for many people to grasp. Think about this: You never see guys with pound bench presses winning any shotput medals do you? It obviously takes a strong individual to be a good shotputter. Even a kindergardner can comprehend that. Yet when planting our feet and throwing our own bodyweight through the air which is exactly what we do when we run , people don't seem to comprehend or appreciate the importance of raw horsepower.
Its kindve funny because when we run or jump our bodyweight actually offers more resistance than a shotput does for a thrower! It's a lot easier for someone to do a set of bench presses with a shotput in each hand than it is a set of bodyweight squats! What about doing squats on one leg? Forget it! Now not all athletes in all sports need lots of weight room training to increase their speed.
For example, a meter runner never uses maximal forces and momentum is responsible for much of their speed. Yet, in terms of the ability to accelerate to top speed when starting from a standstill, moving your bodyweight from a dead stop requires a lot of explosive strength to get going.
A funny car with a 5 horsepower motor aint going anywhere in a hurry, and neither is an athlete with a 50 pound squat or deadlift! This is why good sprinters are almost always very strong and powerful relative to their bodyweight. The stronger you are in the lower body the more force you can put into the ground with each stride, and, as you already know, the more force you put into the ground with each stride, the further and faster you go. This is why some Olympic weightlifters and throwing athletes are nearly as fast as sprinters out to 30 meters.
They dont get that fast from practicing sprinting, they get that fast by being very strong and having the ability to utilize that strength very quickly. How Strong Is Strong Enough? So how strong is strong enough? Well, some sprinters and other speedy athletes will routinely throw around 3 times their bodyweight in movements such as the squat, so chances are you dont have to worry about becoming too strong.
In my experience, if you arent squatting more than 3 times your body weight, your maximal strength isnt 16 hurting you. Thats pounds for a pound athlete not a common feat.
Even then, the problems dont really occur from excessive strength, they occur from the excessive size, muscular development, and the total investment of time required to build that strength a time investment that takes away from the time available to focus on other qualities. Most of you dont have to worry about getting too strong, but you may need to worry about making better use of the strength you have.
No back rounding. Any athlete can easily achieve those numbers with a modicum of proper training. Realize that improvements in speed are related to 2 major factors that can be modified by getting stronger the weight room: a Force b Rate of force development Increasing both of these factors will increase power, which is force x speed.
Lets talk about the importance of having both good force and good rate of force development. Athlete B lbs. Look at the chart for a moment and try to decide which athlete would have an advantage in the sprint. Assuming athlete A and B are both the same size, you 17 can see how they have very different strength patterns. Both of them weigh lbs. Now look at the row that says maximum force or strength without time constraint. All were describing here is how much force these athletes can put out regardless of how long it takes them to apply that force.
A maximum squat is an example of this, since, during a squat, we have ample time to generate max force. Power-lifting, arm wrestling, and tug-of-war are some sports that come pretty close to measuring maximum force. In practically every other athletic event, the movements occur so quickly there isnt enough time to allow true maximum force to be developed.
In this case you see that athlete A reaches a higher peak force and squats more weight, lbs versus lbs, yet if you look at the 3rd row, the amount of force he can put out in. Thus, his rate of force development is lower. Therefore, athlete A is going to be able to squat more than athlete B, but athlete B is probably going to smoke athlete A in sprint. So, how much force you can put out in a short period of time is going to determine performance.
Dont get too carried away with this just yet though. Although being able to apply force rapidly is a very useful quality, you still need to have enough raw horsepower or raw force , to tap into for anything significant to happen.
The 63, lb guy with a max squat of lbs is not going to be getting down the track quickly, even if he can apply all that force very rapidly. Now, here is an example of what an ideal athletes maximal force and rate of force development profile might look like: 18 Bodyweight Max force strength in the squat Max force per sprint stride Ideal Athlete lbs lbs lbs This athlete is very strong and is also capable of utilizing a large percentage of his max force in a very short time-span, which is ideal.
His max squat is lbs. Building Strength. With that information the foundational role that strength plays in the speed development process should be evident. When it comes to building strength, it really doesnt matter how you go about doing it. People really seem to get confused on this topic. You'll find recommendations touting countless schemes and exercises all supposed to be better than any other.
Some people preach only uni-lateral exercises. Some people preach deadlifts as the cure-all for everything. Some say a person shouldnt lift weights and should instead do something like push trucks.
The average person is often left so confused they don't have a clue where to start. To be honest, it really doesn't matter how you go about getting stronger as long as you do it somehow. At the end of the day, all that really matters is that you're improving your ability to bend your knees, extend your hips and apply force. You're strengthening the muscles of your hips, quads, hamstrings, and lower back.
There are a myriad of ways to do that. The most common and some of the most effective exercises that will do that are basic squats, deadlifts etc. The general idea is you go in and lift a progressively heavier load. You rest a given amount of time, which might be one day, 2 days, 3 days, on up to a week. Then you come back and lift a heavier weight. If the bar weight youre lifting on basic movements is increasing on a consistent basis, so is your strength. What Strength Really Is Lets talk for a moment about what strength really is.
Strength is really just another name for the ability to produce tension, or force. The other main aspect is how big the muscles are that are fired, which determines how much force is generated when they fire. So, you can get stronger either by boosting neural efficiency, or by increasing the size of your muscles. First let's talk about improving the neural aspect of strength. There are two primary ways the nervous system influences your muscular strength. The first process is called motor unit recruitment.
Specifically, I'm referring to your nervous system's ability to turn on and fire more motor units. A motor unit is just a grouping of muscle cells or fibers.
A given motor unit may contain a few muscle cells, or it may contain several hundred. When you decide to fire a muscle a message goes from your brain and down your spinal cord where it eventually reaches and signals individual muscle motor units to fire. When a motor unit fires so do all the muscle cells under its control. The more motor units muscle fibers you recruit, the more force you'll produce. However, it's also safe to say that under normal circumstances few people are capable of utilizing all of their potential strength in a given movement.
Why is that? Because there's another aspect of neural efficiency called rate coding. Rate coding allows your muscles to develop more force by enhancing the speed and amplitude at which electrical neural signals get sent to your muscles telling them to contract. At very high intensities, a given motor unit will continuously fire and relax and repeat that process at a very high rate of speed.
The repetitive firing of all available motor units occurs so quickly that there's a summation of force and the ability to produce tension is magnified. However, the body normally inhibits the full potential of this process as a protective mechanism to protect you from injuring yourself. If your body didnt have this safeguard in place and you could easily call upon your full strength potential youd definitely very strong and powerful, yet you'd probably also stand a good chance of ripping your tendons right off the bone!
A few examples where you see this protective mechanism naturally over-ridden are in extreme life or death type circumstances where the body produces tons of adrenaline. If youve ever heard of small women lifting cars up off their children or PCP users busting out of handcuffs, what happens in these situations is the extra adrenaline boosts rate coding and over-rides various mechanisms that normally inhibit the display of full force potential.
But what happens to people in these situations? They often end up injuring themselves. Some people have a natural propensity to have elevated adrenal related discharges from the CNS and naturally have better rate coding. Let's say you have a strength potential of pounds in the leg curl.
A highly trained and super motivated a. As mentioned earlier, in a "fast" movement like a sprint, there's so little time that it's difficult to fully display your full force capacity. For example, a powerlifter will tend to deadlift a lot more weight in a meet than in the gym. A basketball player will tend to jump higher prior to a big game then in training.
A sprinter will tend to run faster at a meet than in training etc. So, with training, you increase your ability to fire motor units and coordinate motor unit firing rate coding.
That's the major reason why when people first start strength training they gain a whole lot of strength even in the complete absence of any size improvements. Obviously, both motor unit recruitment and rate coding take place when you produce high levels of force with your muscles and they are both involved in a sprint.
Because you need to contract a lot of muscles, very quickly. Importantly, the neural gains in motor unit recruitment and rate coding that occur through traditional strength training have a global foundational transference and serve as a foundation for neural gains occurring in speed-strength activities like a sprint.
Next, let's talk about how the nervous system and muscular system work together to produce force. Obviously, before a muscle cell can contract, it has to be recruited, or turned on, by the nervous system.
Once it is recruited, it always fires with all of its force. How much force a muscle cell generates when it fires is determined by how much protein is contained in it, or how big it is. Some muscle cells are bigger than others, but how much tension they generate will always be determined by how big they are. When you add muscle size, the amount of protein contained in your muscle cells increases and they the individual muscle cells , get bigger.
Thus, each individual muscle cell produces more force than before. Thus, the tension generated by a given muscle, such as your biceps, is determined by how many individual bicep muscle cells your nervous system can turn on and coordinate during a movement, along with the total amount of protein size contained in those muscle cells being recruited.
Both of them have total muscle cells in the bicep. Athlete A has to take full advantage of his muscular recruitment and rate coding capacity to generate pounds of tension while athlete B, due to his bigger muscles, only has to use half of his neural capacity. Thus, athlete A has twice the neural efficiency of athlete B, but athlete B has twice the muscular size of athlete A.
The result is a wash. Most people are like Athlete B in that theyre not capable of utilizing all of their muscles in a given task. The more efficient you get at coordinating and firing your muscles, the better your neural efficiency gets. This is how weight lifters in the lighter weight classes and people like gymnasts are able to get so strong for their bodyweight.
Fortunately, for the above athlete A, he is capable of utilizing all his strength potential in this task, but unfortunately for athlete B, he is not. Williamounttosomething rated it it was amazing Nov 24, Ditlev Navntoft rated it it was amazing Jun 14, Diego P marked it as to-read Jul 31, Esli Kilponen marked it as to-read Feb 15, Robin Cserveny marked it as to-read May 15, Jhon Adams marked it as to-read Sep 17, Hakan Bayramov marked it as to-read Dec 05, Daniel Ferry added it Apr 11, Ousmane marked it as to-read Aug 25, Will Burditt marked it as to-read Sep 29, Erol Hadzhi added it Oct 12, Carolee marked it as to-read Dec 02, John Murf marked it as to-read Jan 16, Michael Miller marked it as to-read Aug 07, Chris Kitto marked it as to-read Apr 25, Andrena Clarke marked it as to-read Feb 05, Christopher Notley added it Feb 11, There are no discussion topics on this book yet.
No bull speed development manual Mirror Link 1 See monitor settings system setup program, 66 shutdown, 14 software fixing problems, Make sure to check also Vertical Jump Bible and articles by Kelly. For example, take a look at many of these combine prep places and speed development places. Goodreads helps you keep track of books you want to read. Want to Read saving….
Want to Read Currently Reading Read. Other editions. Enlarge cover. Error rating book. All Rights Reserved. This manual may not be reproduced in any form without the express written permission of Kelly Baggett, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal and these cases require written approval from Kelly Baggett prior to publication.
With that in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly.
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