When you think of speed, you might picture sprinters exploding out of the blocks or soccer players darting past defenders.
While speed might seem purely about genetics or running drills, the truth is that strength training plays a critical role in making athletes faster.
At Barbell Coalition, we specialize in helping Cedar Park athletes unlock their full speed potential by combining strength, power, and technique. Here’s how we do it.
The Strength-Speed Connection
Speed is about more than how fast your legs can move—it’s about how much force your body can produce against the ground and how quickly you can apply that force.
Stronger athletes produce more force.
The more strength an athlete builds, the more power they can transfer into explosive sprints.
Strength improves efficiency.
Proper muscle balance, developed through strength training, prevents wasted motion and energy during running.
How Strength Training Makes Athletes Faster
Here are the key ways we use strength training to help athletes in Cedar Park increase their speed:
1. Developing Explosive Power
We focus on exercises that maximize power production, such as:
Trap bar deadlifts for improving lower body force.
Box jumps and trap bar jumps for explosive movement.
Weighted sled sprints to directly enhance sprint mechanics and acceleration.
These movements condition the fast-twitch muscle fibers responsible for speed.
2. Strengthening the Posterior Chain
The posterior chain—muscles like the glutes, hamstrings, and lower back—is the engine of athletic speed.
Exercises like Romanian deadlifts, Good mornings, and Nordic curls ensure these muscles are strong and resilient.
A powerful posterior chain not only improves top-end speed but also reduces injury risk.
3. Optimizing Sprint Mechanics Through Strength
Strength training builds the stability and mobility athletes need for efficient sprint mechanics.
Core exercises like planks and rotational movements improve posture and running form, ensuring each stride is powerful and efficient.
4. Building Acceleration and Change of Direction
Speed isn’t just about running in a straight line—it’s about getting off the mark quickly and shifting directions smoothly.
Single-leg strength training like Bulgarian split squats improves lateral stability and agility.
Explosive movements such as medicine ball throws enhance the power needed for quick starts and stops.
The Role of Periodization
At Barbell Coalition, we don’t just train hard—we train smart.
Our programs are carefully periodized, meaning we adjust intensity and focus throughout the year to align with your athlete’s season.
Offseason: We build maximum strength and power.
In-season: We maintain gains while emphasizing speed and agility.
Postseason: We focus on recovery and preparing the body for the next phase.
Speed Training for Our Cedar Park Athletes
We’ve seen countless athletes transform their speed through strength training.
From baseball players shaving tenths of a second off their base-to-base sprint times to soccer players dominating the field with newfound explosiveness, the results speak for themselves.
Ready to Get Faster?
If your athlete is looking to gain a competitive edge, we’re here to help.
At Barbell Coalition, our science-backed, athlete-specific programs are designed to enhance speed, strength, and overall athleticism.
Want to check out our training? Click here to schedule a free consultation and tour of the gym.
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