3 months ago
Co Creator: 
96
12
Posted On: April 28th 2026, 05:01 pm
Tagged Users:
Lower body Split of the Day⚡️
TRAIN LIKE THIS IF YOU WANT TO GET FASTER📈
Focus: PAPE (Post-Activation Potentiation Enhancement) to train my nervous system for more speed. I started the block with some high force/velocity fast eccentric & concentric ExerFly RDL‘s to stimulate CNS. Then added some 3:1 eccentric SL Bulgarian SS’s for motor unit recruitment and unilateral force absorption. From there went straight into SL bounds for elasticity stiffness and reactiveness. Finished the block with a prone get up sprint to express force and mimic real game speed⚡️
🔻Try this🔻
-Exerfly or Barbell/Trap Bar RDL’s x6
-SL Bulgarian SS x5 ea.
-SL Bounds for distance x4 ea.
-Prone get-up sprint🏃🏾♂️ 15 yds x1
4️⃣ Sets with 3️⃣ min recovery between sets.
FOLLOW ME FOR MORE❗️ @fastworldclass @fastworldclass @fastworldclass @fastworldclass
#speedtrainer #speedtraining #charleston #fitness #explosivepower
TRAIN LIKE THIS IF YOU WANT TO GET FASTER📈
Focus: PAPE (Post-Activation Potentiation Enhancement) to train my nervous system for more speed. I started the block with some high force/velocity fast eccentric & concentric ExerFly RDL‘s to stimulate CNS. Then added some 3:1 eccentric SL Bulgarian SS’s for motor unit recruitment and unilateral force absorption. From there went straight into SL bounds for elasticity stiffness and reactiveness. Finished the block with a prone get up sprint to express force and mimic real game speed⚡️
🔻Try this🔻
-Exerfly or Barbell/Trap Bar RDL’s x6
-SL Bulgarian SS x5 ea.
-SL Bounds for distance x4 ea.
-Prone get-up sprint🏃🏾♂️ 15 yds x1
4️⃣ Sets with 3️⃣ min recovery between sets.
FOLLOW ME FOR MORE❗️ @fastworldclass @fastworldclass @fastworldclass @fastworldclass
#speedtrainer #speedtraining #charleston #fitness #explosivepower
Comments (12)
3 months agojesuschristnephew
Boy, you was getting up out of there,straight skedaddling! #FAST #sprinttraining #speed
3 months agofastworldclass
#sportsspecific #grappler #athleticism #eliteathlete #sportsperformance #biomechanics #gamespeed #strengthandconditioning #beastmode #guasha #gym #picoftheday #performbetter #bjj #ukfitness #mmatraining #explosivettraining #mmaworkout #trainsmart #reel #workout #functionalstrength #performancetraining
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