"That which does not kill me makes me stronger."

- Friedrich Nietzsche

Ken Mannie on the machinery and mechanics of speed improvement. Coach Mannie is strength/conditioning coach at Michigan State University.

http://www.i-a-r-t.com/articles/speedimprovement.html

Repeat this circuit for a total of three rounds.

Muscle Snatch, 15 reps

Box Jump, 15 reps

Back Extension/Glute-ham raise, 15 reps


Our best will:

Snatch 2/3 body weight.

Jump 26" box.

Back extension/Glute-ham raise with 20 pound medicine ball.

Complete three rounds in ten minutes.