3 Great Exercises for Explosive Speed and Muscle Development

While low impact cardiovascular exercises can be effective for weight loss, building strength requires a different approach. To increase lung capacity and prepare the legs for explosive power, consider these three exercises. Wind sprints, running stairs, and plyometric jumping exercises can improve your speed off the starting line and beyond.

Running Wind Sprints to Build Cardiovascular Stamina

Most athletes are probably familiar with wind sprints, and inventing excuses for skipping them! However, they are a phenomenal way to test your lung strength and build up the cardiovascular system. Wind sprints can be challenging, but you'll find that in a short time the benefits are worth it.

To perform a set of wind sprints you need open, level ground, ideally a football or soccer field. You start on one end of the field and run flat out for 10 yards and then back. Each time you run 10 yards further, then back to the starting line until you get to the 50-yard line. You're not jogging but instead sprinting hard each time.

During wind sprints, you will get out of breath quickly in the beginning. Don't push yourself too hard at the start. You should perform as many wind sprints as you can safely do, then gradually increase the number. You will notice your speed and lung capacity will increase over time.

Running the Bleachers and Building Fast Twitch Muscle Fibers

If you want to increase the fast-twitch muscle response in the legs and create more explosive power, consider running bleachers or stairs. Not only will this test your lungs, but your leg muscles must work harder to push your body up the steps.  A local high school or college, or even a building stairwell, will work for this exercise. This activity may also help hone your coordination skills, as you must focus on hitting each step squarely and not tripping.

Set a timer for 10 minutes initially, and begin jogging up and down the stairs. Be careful not to lose your footing. In the beginning you will quickly feel a burn in your leg muscles, particularly your quadriceps. However, as you complete this exercise more and more, you'll notice your body adapting.

Plyometric Jumping for Explosive Muscle Development

If you've ever seen those waist-high boxes in the gym, you've seen plyometric equipment. These platforms allow you to do sets of jumping exercises. This helps strengthen and adapt your body to quick bursts of action. This type of training reinforces focus, agility, and short movements with maximum effort.

Stand directly in front of the plyometric platform with your feet shoulder-width apart. Bend the knees and jump up to the top of the platform and then back down. Do 3 sets of 6 to get an idea of your training level. Start with the shorter plyometric box, and don't overestimate your ability in the beginning. There are many varieties of plyometric exercises, but this one is a good place to start.

Now is the Time

If you've plateaued in your fitness journey and are looking to build fast-twitch muscle fibers, lung capacity, and speed, consider these exercises. Wind sprints, running stairs, and plyometric exercises can take your performance to the next level. None of these are easy, but all three will give you results with consistent effort. Pick a day, set your goals, and start building your body for explosive speed and power.