How Do I Speed Train With Weight Machines?

Speed training is often thought of as sprints or resisted running-type exercises and not often associated with weight machines. But using weight machines to increase lower-body power and explosiveness can help improve your start time and acceleration. These exercises should never be performed with weights that are near your one-repetition maximum. Instead, use a lower percentage and concentrate on performing the exercise as quickly as possible, all the while maintaining good form.

Things You'll Need

  • Gym membership
  • Calculator
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Instructions

  1. Setting up the weight machines

    • 1

      Establish a schedule for the days you will be speed training on the weight machines. Include a day of rest in between each workout.

    • 2

      Incorporate the squat and deadlift along with other exercises that target individual muscles, such as leg extensions and hamstring curls.

    • 3

      Find your starting weight. Do this first by finding your one-repetition maximum on each exercise.

    • 4

      Multiply your one-rep maximum by a specific percentage. The National Academy of Sports Medicine recommends that the percentage be between 30 percent and 45 percent.

    • 5

      Establish a repetition and set range. For speed-building exercises, three to six sets of 10 repetitions is often used.

    Performing the exercise

    • 6

      Lift the weight explosively to the top of your range of motion.

    • 7

      Pause at the top for one second.

    • 8

      Lower the weight under control---slower than it was lifted---to build muscular endurance.

    • 9

      Repeat until you have reached the desired reps for one set.