Boost your gym routine with this 4-week Speed & Power Gym Training Workout Programme
Written by Conor Mclean, BSc Hons Sports & Exercise Science
Here’s a blend of strength and speed work you can do in the gym to improve your speed and power. Include this programme if you’re looking to compliment your sport or endurance performance:
Push Day:
| Exercise | Sets | Reps | Rest | Intensity | Area of Focus |
|---|---|---|---|---|---|
| Medicine ball throw | 3 | 5 | 2 mins | 8/10 RPE | Speed |
| Plyometric Push Up | 5 | 8 | 2 mins | 8/10 RPE | Power |
| Bench Press | 5 | 5 | 2 mins | 9/10 RPE | Strength |
| Push Press | 3 | 8 | 2 mins | 8/10 RPE | Strength/Speed |
Lower Body:
| Exercise | Sets | Reps | Rest | Intensity | Area of Focus |
|---|---|---|---|---|---|
| Box Jump | 3 | 5 | 2 mins | 8/10 RPE | Speed |
| Weighted Squat Jump | 5 | 8 | 2 mins | 8/10 RPE | Power |
| Squat | 5 | 5 | 2 mins | 9/10 RPE | Strength |
| Sled Push | 3 | 8 | 2 mins | 8/10 RPE | Strength/Speed |
Pull:
| Exercise | Sets | Reps | Rest | Intensity | Area of Focus |
|---|---|---|---|---|---|
| Burpee Pull-Up | 3 | 10 | 2 mins | 8/10 RPE | Speed |
| Backward Medicine Ball | 5 | 8 | 2 mins | 8/10 RPE | Power |
| Deadlift | 5 | 5 | 2 mins | 9/10 RPE | Strength |
| Dynamic Bent Over Row | 3 | 8 | 2 mins | 8/10 RPE | Strength/Speed |
Be sure to give yourself lots of rest between sets so you can try and perform the movements fast (but controlled) and powerfully. This should be able to go alongside some sport training to provide improvements in strength and speed conditioning.