Best Cross Training Exercises for Speed

Athletes are always looking to improve their strength, speed, endurance and performance. A good Cross Training program can help in all of these areas.

Good Lower Body Strength Training Exercises

Stand under a squat bar in a weight rack. Position your feet under the bar, just wider than shoulder width, toes turned slightly outward. Grab the bar and disengage it from the rack by stepping backward. Bend your knees and lower into a squat. Keep your eyes facing forward, your back straight, and your feet flat. Return to start position. Do three sets of 10 reps.

Pistol Squat
Stand on one leg; extend your arms and other leg in front of you. If necessary, place one hand on a wall for balance. Squat as far as possible, keeping your elevated leg off the floor. Keep your spine straight and supporting knee and foot pointed forward. Rise back to the starting position. Do three sets of six reps with each leg.

Stand with your feet flat beneath a barbell. Squat down and grab the bar with your hands shoulder-width apart or slightly wider. Use an overhand or alternated (one hand over, one hand under) grip and lift the bar by extending your legs. Pull your shoulders back once your legs are fully extended. Reverse these steps to lower the weight. Do three sets of eight reps.

Learn more about our Olympic Lift program which is being utilized by many athletes to increase their strength, speed & agility.