does anyone know a good workout routine that would help improve my speed? (plyometrics, weightlifting sprints etc) also i own a speed parachute and i was wondering if i wanted to gain speed if i should run 40 yard dashes many times or just run a long time with it on my back. thanks!
OP: you need to look at these two things as separate entities.
Stay with me here because you might read conflicting information but at your age you can most definitely gain size and speed simultaneously...
Separate your speed training from your weight training and don't every stop eating.
If you take a look at the players in the NFL with the best speed bursts and compare their bodies to 100-200m sprinters you will definately see a noticeable size difference. This is no accident. NFL players are built to run short 20-40 yard bursts and sprinters are built to run for longer periods of time.
the correct weight training will increase your speed while promoting growth. PM me for examples of you want.
Heavy compound and/or Olympic weight training (work the technique FIRST) work and a look at your diet will help. As for sprinting a better time, sled work can help.
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