There is a comfort in going to gym and doing the same routine. Same weights, same reps, same amount of time on the treadmill, same gains or lack there of.

Your body needs challenges and adjustments to your routine. This can be achieved in many ways from lifting heavier, increasing reps, adjusting the sets. One method of training that most people overlook is speed.

As we get older our speed slows down. We are less active in sports and we choose more leisure activities (drinking beer, sitting down…you get the idea). A key component of training is keeping those fast twitch muscle fibers active. Even if you only lift for speed once a week you will see the benefits.

Lifting with speed is easy and it’s hard. Easy because the weight is about 50% what you would consider “heavy”. It is hard because you have to control the weight while moving faster.

I would recommend starting these speed sessions on machines. They are easier to control and you can limit your chance of injury if you lose control or move too fast.

Take your weight you can normally lift for 6-8 reps and knock off about 55% of that. Then do 4 sets of 10 at fast but controlled pace. The weight should be moving less than one second in each direction. Remember it’s about speed!! Take a minute break and do it again. After you have completed 4 sets of once exercise move to the next.

Don’t overdo it off the bat. Try this with a push movement, a pull movement and an air squat (you can load the squat with dumbbells if you would like)

Remember, our bodies like change. Let’s feed the body new movements and feel great doing it!

Make it the best day!

-K