Speed Work Videos

By Gary F. Zeolla

This page links to all videos of exercises for speed work (a.k.a. dynamic effort) available on Fitness for One and All. These videos show the proper form and set-up for these exercises. For background, see Powerlift Assistance Exercises: Speed Work.

The shorthand is date (month/day/year), followed by pounds/ reps.

2007

Jump Squats - 12/9/07, 75/6. These are actually kind of fun to do. Just be careful with them so as not to twist an ankle. You can’t see it in the video, but for these I change out of my squat shoes and back into my sneakers. The sneakers are much better for jumping.
Speed Chain Squats - 12/16/07, 95/6, plus chain set-up weighs about 90 pounds.
Speed Chain Squats - 12/16/07, 95/6, plus chain set-up weighs about 90 pounds.
Clap Push-ups - 5/28/07, 8 reps. A great speed exercise for benches.
Speed Band Benches - 7/20/07, 55/6. Notice how I am pausing, then exploding off of my chest.
Speed Band Benches - 8/10/07, 65/5.
Speed Chain DLs - 5/21/07, 145/6, plus 90 pounds of chain. As can be seen, I am pausing the weights at the floor and resetting on each rep as I do for regular DLs. But I am doing so in a quicker fashion than for regular DLs and working on exploding off of the floor.
Jump DLs - 5/30/07, 80/6. A different yet effective (and fun!) speed exercise. Just be careful so as not to twist and ankle. For these I wear regular sneakers with heals, not wrestling shoes. The heels absorb the shock of landing.

2015 - 2017

Jump Squats - 4/13/15. 77/4.
Clap Push-ups - 4/15/15, 8 reps.
Jump Deadlifts - 4/16/15, 80/4.
Speed Chain Squats - 4/20/15, 170/4 (includes chain weight).
Speed Reverse Band Benches - 4/22/15, 132/4.
Sumo Speed Chain Deadlifts - 4/23/15, 245/4 (includes chain weight).
Speed Reverse Band Squats - 6/4/15, 225/4.
Speed Chain Benches - 6/7/15, 130/4.
Speed Sumo Reverse Band Deadlifts - 6/8/15, 245/4.
Jump Squats - 6/11/15, 75/4.
Clap push-ups - 6/14/15, 6 reps.
Jump Deadlifts - 6/15/15, 80/4.
Speed Benches - 9/3/15, 85/4. This was the first time I did speed benches without using chains or bands, and you see the bar jerking my arms upward at the top.
Clap Push-ups - 9/10/15, 5 reps.
Clap Push-ups - 10/26/15, 10 reps.
Speed Chain Squats - 11/30/15, 170/4.
Sumo Speed RB Deadlifts - 12/3/15, 205/4.
Jump Squats - 12/7/15, 75/4.
Clap Push-ups - 12/9/15, 8 reps.
Jump Deadlifts - 12/10/15, 75/10.
Speed Reverse Band Benches - 12/17/15, 110/4.
Sumo Speed Chain Deadlifts - 12/20/15, 245/4.
Speed Squats - 12/30/15, 155/4.
Speed Squats - 3/14/16, 115/5, 120/3.
Speed Benches - 3/16/16, 80/5, 85/3.
Sumo Jump Deadlifts - 3/17/16, 70/5, 75/3.
Speed RB Squats - 3/21/16, 185/5, 195/3.
Speed Chain Benches - 3/23/16, 110/5, 115/3.
Speed Conv RB Deadlifts - 3/24/16, 195/5, 205/3.
Speed Conv RB Deadlifts - 4/24/16, 210/5, 220/3.
Speed Chain Squats - 6/16/16, 165/5, 172/3.
Pushups - 5/15/19, 30 reps.

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