Speed Report – Weight Training for Speed in a High School Environment - Part II

The SquatThe next area of emphasis for speed development in the weight room is a staple in every coach’s strength program. It is the squat and its different variations. The squat is an exercise that builds tremendous leg and core strength which are both needed to apply force into the ground in order to generate speed and power. The overhead squat, back squat, and front squat form the base of our core lower body exercises.We will squat twice per week with one session being heavy and one session being light and dynamic. On our light and dynamic day, we will squat with tremendous speed. I am not concerned with the amount of weight on the bar. I am only concerned with how fast we move it. I will not let our athletes train heavier than 60% for a top set on our light days. We constantly stress a fast, dynamic, controlled movement on the dynamic squat day. One of the biggest mistakes a coach