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Speed Ladder Routine  2 in each box high knee  2 in each box lateral (both sides) Ickey Shuffle (2 in 1 out) Little Ws (side of the ladder; 2 in 2 out) Side of the ladder foot chatter, tap leg in each box twice (Both sides) Hop 2 in and hop 2 out (down middle of the ladder) Run 2 in and Run 2 Out (same as above just followed speed)  If you want to gain weight, become more explosive, have higher energy in your workouts, and dominate check out the link below to see our new pre workout supplement....

3 Ways To Gain  Weight  Have the correct diet. If you want to get bigger you have to eat bigger. You need to consume more protein and carbs. If you have a meal plan or someone who can make you one I would suggest getting on it. That will dramatically help your weight gain. You should try to consume about 1.5 grams of protein per pound of body weight and your diet should be 50% carbs when it comes to calorie intake.  Lift Correctly. Don’t cheat the weight, don’t lift light. Lift heavy but you need great form. Lifting heavy...

How To Improve Your Bench and Squat Numbers In the gym bench and squat are the two most widely used tests of strength. For bench it is a test of how strong your upper body is and for squat it tests your lower body. How you can improve these numbers is by doing sets that are on the heavy side but you’re not sacrificing form. This will also help you improve your size. Sets like 5 sets of 5 reps or 3 sets of 3 reps and you work a higher percentage of your max will help your strength improve...

How You Should Set Up Your Workout Schedule This is a common question asked by a lot of athletes. The answer varies from person to person and it’s all about load management. There is no question that you should split up your lower body and upper body days so you don’t work the same muscle groups back to back but if you’re doing different kinds of splits like just a shoulders and arms day, you can do a chest and back day quickly after. It all depends on what you’re doing but I recommend alternating days with upper body then...

Speed/Recovery Stretch Routine 30 seconds for each stretch Standing: Touch your toes (forehead close as you can to knees) Standing: Quad Pull (pull bottom of foot not ankle) Standing: Knee Pull  Sitting: Butterfly Groin Stretch  Sitting: Legs in V Reach down middle, reach  left and reach right  Sitting: Cross Leg Thigh Hug Laying on stomach: Upward Facing Dog Laying On stomach: Childs Pose (reach out and grab the ground in front of you for lat stretch) Standing: Kick Legs Out Wide Points of elbows to the ground. Standing almost in a V.  Standing: Same Pose As Above; go right hand...