Move Fast

One thing that most people never do today is move fast. When I say move fast I am talking about sprinting, jumping, throwing things, etc. When most people who never move fast start to incorporte more explosive activities they tend to get leaner. Moving fast allows you to tap into your nervous system and having a properly working nervous system is one of the keys to building the body you desire.

If it has been a while since you moved fast make sure to start slowly and gradually build up the intensity of your movements. Once you are used to moving fast you can start to incorporate the fast movements into your workouts on a regular basis.

There are a couple of ways that we typically incorporate fast movements into our clients training. The first way is to use the fast movements as an extended warmup. This serves to get the body temperature up and activate the nervous system. When your nervous system is activated it allows you to express higher levels of strength. The other way that we incorporate fast movements into our clients training is through the use of contrast sets. Contrast sets involve alternating between a heavy strength exercise and a fast movement such as a sprint or a jump. Contrast training is great for athletes and more advanced clients. A typical example of a contrast training type of workout would be backsquats for sets of 3 alternated with 3 vertical jumps. This method is very effective for increasing strength and speed/power. The heavy lift will activate the nervous system which will cause you to jump higher or run faster. The higher jump or faster sprint will then activate the nervous system even more allowing you to lift heavier weight.

If it has been a while since you have done anything fast gradually start to incorporate more of this type of work into your training and you will notice the results.