How to Build Explosive Speed: The Weightlifting Guide for Athletes
If you want to move like an elite athlete, you have to stop training like a bodybuilder.
Most young athletes go to the gym and do 3 sets of 10 reps on everything. They get bigger, but they don't get faster. In some cases, they actually get slower on the pitch because they are adding "non-functional" mass.
To be explosive, meaning you can sprint past a defender or jump for a header, you need Power.
Here is the checklist for turning gym strength into game speed.
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1. Intention: Move the Bar Fast
Your brain records the speed at which you train. If you always lift slow and heavy, your brain learns "slow."
The Rule: Even if the weight is heavy, you must try to move it as fast as possible on the way up.
The Cue: "Explode through the roof." If you are doing a Bench Press or a Squat, the upward movement should be violent.
2. The Cheat Code: Trap Bar Jumps
You don't need to learn complex Olympic lifts (like the Clean & Jerk) to get explosive. The Trap Bar Jump is safer and often more effective for field athletes.
The Move: Put 20-30% of your max deadlift weight on the bar. Perform a deadlift, but instead of stopping at the top, jump as high as you can.
Why it Works: It teaches your body to project force into the ground vertically—the exact same mechanics used in a layup or a header.
3. Contrast Training (The "Super-Set" for Speed)
This is the secret weapon of pro athletes. It involves doing a heavy strength exercise immediately followed by a high-speed plyometric exercise.
How it Works: The heavy lift "wakes up" all your fast-twitch muscle fibers. When you immediately switch to a jump, those fibers are still awake, allowing you to jump higher than normal.
The Set: Do 3 reps of a Heavy Squat -> Rest 20 seconds -> Do 3 Max Effort Box Jumps.
Sample "Contrast" Speed Workout
| Order | Exercise | Purpose |
|---|---|---|
| 1. Heavy Lift | Trap Bar Deadlift (80% weight) | 3 Reps (Wake up the muscles) |
| 2. Rest | Do Nothing | Wait 20 Seconds |
| 3. Speed Move | Hurdle Hop or Box Jump | 3 Reps (Max height/speed) |
| 4. Rest | Full Recovery | Wait 3 Minutes |
4. Don't Forget the Brakes (Hamstrings)
You can't drive a sports car with bicycle brakes. Most ACL tears and hamstring pulls happen because an athlete is powerful but cannot stop or decelerate.
The Move: Nordic Curls or RDLs (Romanian Deadlifts).
The Logic: These exercises strengthen the hamstring while it is lengthening (eccentric strength). This is bulletproofing for your knees.
If you need help structuring your workout schedule, reach out to our coaches for a consultation.
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