If your sport or job calls for explosive speed strength, then it makes sense to train in a way that would improve your condition in that area. While deadlifts are great for building limit strength, there are better exercises if your task is to maneuver through a defensive line, or wrestle someone to the ground.
While an effective speed training workout will include some sport- or task-specific drills, there are some exercises that will improve your overall explosive strength, and the kettlebell is an excellent tool. However, we won’t stop there.
Kettlebells by design, lend themselves to full-body ballistic drills such as the swing, clean, and snatch. These basic kettlebell exercises teach you proper body mechanics, and train your body to work together as one unit. This results in greater efficiency of movement, and in turn, improved explosive speed strength.
There are countless stories of people experiencing the “What the Hell?” (WTH) effect of kettlebells. You’re helping a friend move when suddenly, a mattress starts to flop off the side of the truck as you’re loading it. In a split second you’re able to reach out and save it. Your upper and lower body, core, arms and hands work together, efficiently and effectively, to grab the mattress. And, you do it with form that prevents you from pulling a muscle, straining your back, or being pulled off balance. It’s a combination of strength and coordination you don’t remember having before. This is an example of the WTH effect.
Mike Mahler has a DVD specifically for this type of training called Kettlebell Solutions for Speed and Explosive Strength. Note that a lot of Mike’s stuff requires two kettlebells for the greatest benefit. However, a lot of the principles can be applied to one. This is a 90-minute DVD at an excellent price, and comes with a 123-page manual.
If you’re up for something even a little more “out of the box”, check out Jeff Martone’s Hand-2-Hand DVDs (here’s a link to the site). These only require one kettlebell, but you will need to do these drills outside – since they involve throws and catches.
This last one is cool. I saw the intro several months ago and somehow forgot about it until recently. If you like the idea of the Hand-2-Hand exercises, but aren’t quite ready – or, you just want something a little more portable than a kettlebell, check out Jeff’s S.H.O.T DVD (also on his site). This is cool stuff – especially if you travel. As portable as kettlebells are, a single shot is even moreso. Obviously you can’t completely replace a kettlebell with a shot, but you can certainly add some variety to your training, and take it on the road.
Here’s a video clip from the S.H.O.T. DVD:
These few DVDs are specifically designed to improve your explosive speed strength, and add to an effective speed training workout. Adding this type of training to your routine will surely benefit your overall physical performance, whether you’re taking down bad guys, or just playing football with friends on the weekends.
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