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An athlete’s weight training program would not be complete without speed and acceleration. Whether running for a ball or blocking a hit, moving quickly over short or long distances plays a roll in the triumph of an athlete.

Acceleration can be bolstered by plyometrics, especially when coupled with light wrist and ankle weights. Start in a relaxed standing position. Jump forward as far as you can in a sudden movement. Jump backwards in another sudden movement.

Stride length plus stride frequency equals speed. You can increase your stride length and frequency by alternating super long strides with short, quick strides during your running routine.

Reaction speed is another aspect of athletic ability that can be addressed with strength training for athletes. Increase your reaction time by playing racquetball, dodgeball or handball. Practice throwing a medicine ball into the air and catching it.

Diet is part of an athlete weight training program that is often overlooked. You need to consume between .6 and .8 grams of protein for each pound of your body mass. An athlete weighing 200 pounds should take in between 128 and 164 grams of protein per day. Water is imperative for healthy muscle repair. For each hour of your workout, drink an additional two cups or 16 ounces of water, in addition to the typical 64 ounces per day. Creatine can be found in vitamin stores or naturally in meats. Creatine helps repair muscle fibers faster.

The final component of your athletic weight training program is time. Take your time both contracting and releasing muscles on each repetition. If you can do more than 20 reps in the time you have for one set, increase the weight. Studies show that spending more than 45 minutes lifting weights is a tell-tale sign that the athlete needs to increase weight.

Our sports training newsletter is my gift to you. The Regular Annual Price of $97 is being waived temporarily. Subscribe for FREE today, and you will never have to pay the annual fee!

Also when you sign up for my free newsletter, you will be automatically entered in my monthly drawing to win free supplements and other great prizes.