Get Faster & Power Up
What creates power?
Speed and strength.
Power is a combination of speed and strength. So if you improve your speed, and or you improve your strength, you improve your power. Speed can make up for a deficit in strength to make power, or strength can make up for a deficit in speed to make power. Speed is also directly influenced by the timing and momentum gained from your skills training to further intensify power. The right balance all depends on the purpose of the power gains and it's functionality in the event you are in. Sometimes brute strength is the best way of generating the power you need for your event. Other times, speed is the better option. Sometimes you absolutely need both. Sometimes it's a bit of paper, scissor, stone depending on your opponent or event.
Improving power output.
For most sports, particularly team sports, highly elevated speed and agility, combined with a solid functional level of strength, is the best mix of power for performance.
To improve speed to improve your overall power, you could perform speed movements with added resistance, strength train the muscles that generate the speed movement, do ballistics training, or practice the technique of the speed movement through fast repetitions. Improving your overall cardio ability is also very important in improving speed as it will increase your lactate threshold (also known as anaerobic threshold), or the point at which your muscles fatigue. The 4 Minute Max Outs will use your own bodyweight to help you to improve speed and power by doing all of the above, creating full body functional fitness and agility as well as building muscular strength and repetition speed with every workout.
To improve raw brute strength to improve your overall power, lifting heavy weights is the best option. The 4 Minute Max Outs is geared to building agility and functional strength and fitness. Although you will see good muscle and strength gains and can focus on pure strength, the most effective way to build pure brute strength in isolation is by doing heavy weight training with 5 sets of 4 to 6 RM. That is by using resistance so heavy you'd be unable to perform more reps than this and would need around 2 minutes in between sets to recover enough to even be able to do it again. 5 x 5 is a popular method for building raw brute strength in this way. Needless to say, in isolation however, this will do nothing at all for your agility and speed except massively hamper it. The right balance of speed and strength training all depends on the purpose of the power gains and it's functionality in the event you are in.
As said, for most sports, highly elevated speed and agility, combined with a solid functional level of strength, is the best mix for optimal performance. And for this, The 4 Minute Max Outs has everything covered.
The varied training styles to improve power.
By performing the speed movement with added resistance you will build strength through the complete range of motion of the speed movement, and improve the initial burst of acceleration that initiates the move. Then when performing the movement without the added resistance, you will feel lighter and should be able to perform faster with increased power for acceleration. This could be achieved by running with a backpack on, or wearing a weighted vest, running on sand, running pulling a sled or parachute, running attached to a resistance band, running up hill, or punching whilst holding hand weights. As well as improved speed you will gain functional strength and endurance and burn more calories in the process.
The 4 Minute Max Outs doesn't require any equipment. With body weight training, movement, leverage and plyometrics provide plenty of added resistance to your muscles already. However, several Max Outs have been designed so that you can also do them holding hand weights for added resistance if you require. The same principle applies. You will be forced to do the moves slightly slower, building functional strength through the range of motion which will lead to you being able to do them faster, and stronger when the added resistance is removed again. Integrating them into your workouts from time to time can add a different challenge to mix things up, add variety, help keep things progressive, work your speed and strength in a different way, and help to prevent training plateaus.
If adding resistance to your 4 Minute Max Outs workouts, always be sure to pay particular attention to form as you will be training above your natural instinctive body weight. The same rules apply as to without added resistance, it's just you may need to be more mindful of them with added resistance. Never arch or lurch your spine or neck to swing the resistance into moves. Always stay controlled and strong. Keep the flat back, that is keep your head inline with neutral spine throughout. Push your butt back and down and ensure knees are above toes but not over in squat, lunge, pulse, and plyometric moves.
Standard resistance training.
Strength is very important for generating power. The standard principles of resistance training, progressive overload and rest apply. To train for brute strength do 5 sets of 4 to 6 RM. To train for more balanced strength and endurance do 3 to 5 sets of 8 to 12 RM. To train for muscular endurance do 3 to 5 sets of 15+ RM. It's common to do a mixture of all three. Focusing on pure strength alone will have a detrimental impact on your speed and agility. It's important to work strength and speed together as well to gain functional fitness. That is to gain strength that is actually usable outside of just lifting things.
The 4 Minute Max Outs contains upper, lower, and complete body Burn Max Outs that use your own bodyweight to focus on strength. Depending on the move and the length of your workout, you will be taken through the rep ranges to failure to work speed, strength and power. Remember, with The 4 Minute Max Outs your bodyweight is your adjustable weights rack. It will be multiplied by leverage and plyometrics or isolated throughout your workouts. HIIT also stimulates increases in the growth hormone and testosterone which can accelerate the building of strength and muscle. One of the many great benefits of The 4 Minute Max Outs is that it doesn't just build isolated muscular strength. Working far more muscle fibres than traditional resistance training, it builds functional strength, speed, and power. The difference is huge.
Ballistics for functional speed and strength.
Ballistics whereby all the emphasis is put in the concentric phase and then dropped in the eccentric phase works bursts of speed and strength for power and acceleration. This could be clean and jerks or rope lift and drops. Plyometrics and jumping body weight moves are also a form of ballistics as is punching and kicking. The 4 Minute Max Outs contains separate Max Outs that focus on strength, speed, and power for your lower, upper, and complete body. They utilise bodyweight strength training and speed exercises along with ballistic exercises such as plyometrics, punches, and kicks to work on gaining all round explosive strength and speed.
Practice makes perfect. Perform and re-perform the speed movement with correct form to make it feel more autonomous and more like a reflex. If you can break the move down into components to perform that will also help. For instance, running down hill will help you to focus on increasing your stride length which is an important factor in sprint speed. Running uphill will effectively add resistance to increase your acceleration. So, over time, when you return to running on the flat, you should experience improved stride length and acceleration. The 4 Minute Max Outs Rush Max Outs are to be done as hard and fast as you can with the main emphasis on speed and maximum repetitions. They will get you repeating moves to work speed and agility in all different muscle areas of your body that should translate to improved agility in all manner of events.
Forms of cardio that utilise intensive high speed movements such as HIIT or sprinting, rapidly utilise glucose and glycogen for fuel, accelerating the production of lactic acid in your body. The plus side of this is that the lactate in the lactic acid is used as additional fuel, however a side effect is that the hydrogen ion in the lactic acid, the part that makes it acidic, causes that burn sensation that fatigues your muscles. When lactic acid builds up in your muscles and blood causing you to fatigue, it's because the lactate can't be used as fuel as fast as it is being produced. When you stop for each short recovery period during HIIT, the rate of lactate used for energy quickly catches up with the rate of lactate production, clearing the lactic acid build up, stopping the burn, and allowing you to push as hard and fast as you can again. Repeatedly performing activity that brings your muscles to fatigue from lactic acid build up will gradually increase the rate at which your body can use lactate for energy, thereby increasing your lactate threshold, enabling you to push harder for longer in your workouts before the lactic acid build up occurs. For more on lactic acid and the lactate threshold read the beat the burn section.
The other huge benefits of cardio such as strengthened heart, increased lung capacity, weight loss, and generally having more energy are obviously of great benefit to speed too. HIIT routines, such as The 4 Minute Max Outs, are the perfect recipe for improving cardio ability as they keep your heart rate in the 'maximum cardio benefit zone' and keep pushing you to the limit throughout the entire workout. The 4 Minute Max Outs have lower, upper, and complete body Rush, Burn, and Burst Max Outs that focus separately on speed, strength and power moves, using your own bodyweight to get your heart rate up fast, get your whole body moving, and keep your muscles toned and strong. The Max Outs will bring you excellent gains in speed, strength, and power, and improve your cardio ability even faster in the process.