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How can you train for power and speed without equipment?

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Power and speed are essential components of functional training, whether you want to improve your athletic performance, prevent injuries, or just move better in everyday life. But how can you train for power and speed without equipment? In this article, we will explore the anatomy of power and speed, some basic principles of training, and some examples of exercises that you can do anywhere with minimal or no equipment.

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1 Anatomy of power and speed

Power and speed are not the same thing, but they are closely related. Power is the ability to produce force quickly, while speed is the ability to move quickly. Both depend on the interaction of your nervous system, muscles, tendons, and joints. Your nervous system sends signals to your muscles, which contract and relax to create movement. Your tendons store and release elastic energy, while your joints allow for range of motion and stability. To train for power and speed, you need to stimulate all these components and optimize their coordination.

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Manu Matthijssens

Sales Manager SaaS | Business Management, Commercial Execution I MBA, Sales
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Gravity is your friend if you don't have any equipment: - hills sprints - plyometric squats & lunges - plyometric push-ups, pull-ups, handstand shoulder press,... -mountain climbers, rope-skipping, burpees,... keep workouks short, intense and varied!

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2 Principles of training

There are some general principles that you should follow when training for power and speed. First, you need to warm up properly to prepare your body and prevent injuries. A good warm-up should include dynamic stretches, mobility drills, and activation exercises for your core and stabilizers. Second, you need to focus on quality over quantity. Power and speed training requires high intensity and explosive movements, which can fatigue your nervous system and muscles quickly. Therefore, you should limit your repetitions, sets, and duration, and rest adequately between them. Third, you need to vary your stimuli and challenge your body. Power and speed training can adapt to different types of movements, directions, angles, and surfaces. By changing these variables, you can improve your versatility and prevent plateaus.

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3 Exercises for power

You can train for power without equipment by doing exercises such as squat jumps, plyometric push-ups, and skater hops. To do squat jumps, begin from a squat position and jump up as high as you can, landing softly on your feet. Aim for 5 to 10 reps with 30 to 60 seconds of rest between sets. For plyometric push-ups, start from a plank position and lower your chest to the floor. Push yourself up with enough force to lift your hands off the floor, then catch yourself on your hands. Do 5 to 10 reps with 30 to 60 seconds of rest between sets. Finally, skater hops involve starting from a standing position and hopping to the right, landing on your right foot and crossing your left foot behind you. Then, hop to the left, landing on your left foot and crossing your right foot behind you. Aim for 10 to 20 reps with 30 to 60 seconds of rest between sets.

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Fran Kilinski

Experienced Personal Trainer, Published Writer, Runner and Athlete | Founder and Advisor
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In order of least complex to most complex: Chest — - Eccentric push ups (2 seconds down, 1 up) - Plyometric push ups (raising off floor) Legs — - Eccentric Squats (2-3 seconds down, 1 up) - Jump Squats - Eccentric Split Squats - Split Jumps

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4 Exercises for speed

You can also train for speed without equipment by doing various exercises. For example, sprint intervals involve running for 10 to 20 seconds, followed by a slow jog or walk for 40 to 80 seconds, and repeating for 5 to 10 rounds. Lateral shuffles involve shuffling to the right and left as fast as you can, for 10 to 20 reps. Mountain climbers involve bringing your right knee to your chest and then switching to your left knee, keeping your hips low and back straight, for 20 to 40 reps. Rest for 30 to 60 seconds between sets of each exercise.

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Fran Kilinski

Experienced Personal Trainer, Published Writer, Runner and Athlete | Founder and Advisor
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Finding an open space to do running/sprint intervals can be effective. Some examples: On a track — 50m run, 100m walk x 6 100m run, 100m walk x 4 200m run, 100m walk x 4 On an open run/jog — 30 second speed run (faster cadence), 1 minute jog/walk 1 minute speed run, 1 minute walk 1 minute speed run, 30 second jog

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5 Tips and precautions

Power and speed training can be enjoyable and beneficial, but it also carries some risks and potential difficulties. Before beginning a new exercise program, it is important to consult with a doctor, especially if you have any medical conditions or injuries. It is also wise to start slowly and gradually, listening to your body's cues. Additionally, wearing proper shoes and clothing, as well as selecting a safe and suitable environment for your exercises, is essential. After your workouts, it is important to warm up and cool down properly, and to stretch in order to avoid stiffness and soreness. Lastly, make sure to hydrate and nourish yourself well, as well as get enough sleep and recovery.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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How can you train for power and speed without equipment?

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3

4

5

6

1 Anatomy of power and speed

2 Principles of training

3 Exercises for power

4 Exercises for speed

5 Tips and precautions

6 Here’s what else to consider

Functional Training

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How can you train for power and speed without equipment?

1

2

3

4

5

6

1 Anatomy of power and speed

2 Principles of training

3 Exercises for power

4 Exercises for speed

5 Tips and precautions

6 Here’s what else to consider

Functional Training

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