Free online workout programs for strength and speed

Everything written here is only to be used as guidelines to help you organise your strength training more efficiently. Specific exercises can be used during any part of the season if there is a requirement for it!

This type of training is usually carried out preseason or during the early stages of a season. Note: Those new to resistance training should start with a maximum strength training program. This is regardless of what stage you are at in your annual season. You should be able to perform technically sound max strength exercises such as the Squat and Deadlift before moving forward. Max strength training involves working at submaximal efforts. This helps prepare the body for higher intensity training later on in the season by developing muscle and connective tissue tolerance.

The length of this period of training will vary depending on your training age see table above. Advanced athletes are unlikely to spend a long period of time performing maximum strength exercises. They will already have a good level of strength, so will transfer their focus sooner to exercises with more sport specific transfer. If you are a beginner, then this stage is often longer as you need more time to develop your base strength.

Maximum strength training has no specific sport carryover, with the focus being on neural adaptations. The advantageous effect of this may depend on your sport.

For example, a rugby player may wish to increase their mass, however, a m sprinter will want to stay lean. If a sprinter comes in a bit heavy after this stage, we usually spend some time adjusting this in the next phase. The type of exercise that you need to include during this phase is multi-joint, compound movements. When performing an exercise, you should focus on keeping the eccentric phase of the lift slow and controlled.

The concentric phase of the lift should be performed quicker and with force! This is the most favourable to the rate of force development. As you begin to improve and develop good structural balance, look to increase the weight used for each exercise.

Never compensate form so that you can increase the weight! During this stage, athletes are able to improve their power production by using explosive movements under heavy loads.

Due to the heavy loads moved at high speed, this type of training facilitates a higher threshold of motor units. Sprinters often use explosive training as it requires the athlete to perform accelerated actions. Joel Smith offers engaging writing and mixes his own experience with the current scientific knowledge on the topic of speed. Great work. With so much information available on how to increase speed-strength, it can be hard to understand how it all fits together.

How does maximum strength training play a part? How do I train at different areas of the force-velocity curve? What positions am I looking for? What methods are effective for specific reasons? How do I set up my program for speed? In Speed Strength, Joel Smith gives us the road map we need to understand all of the factors that go into producing superior explosive athletic performance. This is certainly a resource that I will keep nearby for the rest of my coaching career.

Also, plenty of relatively new and novel concepts and lots of dispelling of myths. I learned a tonne! It not only provides educational value, but challenges the reader to open their mind to new ideas.

Joel has poured his coaching experience and creative mind into every page and it shows. Whether you are an athlete looking to better understand training, or a coach looking to expand your toolbox, I highly advise checking this book out. Joel Smith has recently become my number one source for sharing ideas. From identifying hip or knee dominant traits in jumpers and throwers, to understanding the key differences between a fascia speed-driven athlete and a strength muscle driven athlete.

I believe we have come up with a great concept that will underpin all Athletic and Sports coaching in years to come. Joel understands that performance is more than just standing under a barbell. It offers a series of six videos, each just 10 minutes long, which teach introductory yoga poses that most people would find quite approachable.

Lauren Hefez Lauren Hefez is a personal trainer and Pilates and barre instructor. She has a great fitness blog that includes recipes, product reviews, and of course there are workouts in there too! She does a great job of specifying workouts for target areas like your abs, arms and back, butt and legs, and other combinations. Barre3 Sadie Lincoln is an experienced fitness trainer and founder of Barre3.

Barre workouts are based on a traditional ballet style of training that uses a bar of course! Sadie has taken this foundation and developed a unique training program that perfectly combines yoga, pilates, dance and bodyweight workouts. Cosmo Body Enjoy using Cosmo Body's videos that include easy-to-follow full-length strength, dance, and cardio workouts. Astrid Swan, celebrity personal trainer, also provides many quickie workouts 10 minutes and less that give you an express option when you're crunched for time.

Their followers, called "X-hitters," enjoy the efficiency of their workouts always under 20 minutes , as well as their exercise-specific instructional videos that teach just one or two moves in greater detail.

Yogasync Yoga Online is the Youtube channel for Yogasync. If you have just started doing yoga, you will find it interesting to watch videos with breathing techniques, and instructions for mastering key yoga poses. Movee Movee is the place to go if you're looking for quick, dance-based workouts that will get you sweating. It also provides videos with yoga workouts for beginners, pilates workouts for beginners, perfect leg workouts, easy back exercises, body stretches and amazing healthy raw food recipes.

Body Project The Body Project specializes in high-intensity fat-burning workouts that can be done from home. Their workouts have some creative moves that are fun and effective.

The low-impact cardio workout found below is a great place to start. Emily Skye Emily Skye has a Youtube channel complete with dozens of exercise tutorial videos that are mostly 1 minute or less. She has put together some interesting movement combinations that you can assemble into your own full-length home workout. Videos provided here focus on weight loss, breathing exercises, water workouts, stretching exercises and even workouts for kids. They also have niche exercise videos like this one for expectant mothers.

Fightmaster Yoga Leslie of Fightmaster Yoga teaches hatha yoga for beginners, yoga for energy, yoga for reducing stress, meditation yoga, yoga workouts for strength, yoga for office workers She is a knowledgeable instructor and is an excellent communicator, which makes her classes especially easy for beginners to follow.

PsycheTruth PsycheTruth is a holistic health channel on Youtube that discusses exercise, weight-loss, massage, pain relief, and many other health-related topics. Included are some amazing yoga sequences including this "10 days of flexibility" series that is worth checking out.

Providing a little more structure via their courses a number of which are completely free , Do You Yoga can help you create a habit of daily yoga! Sean Vigue Fitness Sean Vigue is a really inspiring fitness trainer who Pilates, strength, cardio, weight-loss, core training, and yoga workouts on his Youtube channel. He also throws in some "fun" stuff like this 1-minute burpee challenge. It only takes 1 minute Method Yoga Method Yoga explains their approach best: "Method Yoga offers the student a processes of development and transformation by uniting methodologies of old and new so one begins to experience true liberation, wholeness and actualization which is the definition and purpose of yoga.

These aren't "let's get sweaty" types of workout -- instead, they are more suited for improving the way your body moves by training your pelvis, hips, knees, arms and shoulders for proper function. Fine Tune Pilates Brittany, a certified Pilates instructor, created Fine Tune Pilates as a way to help people rediscover their bodies and to learn how they actually move throughout the day. Her gentle classes are a nice workout, without any of the pounding on the joints that come with some high-intensity exercise styles.

Body Positive Yoga Amber Karnes offers "judgment-free" yoga classes that are perfect for beginners and for those with "big bodies" who might not feel comfortable with traditional yoga poses. Amber has used yoga to help her embrace her own body and she is an excellent teacher to help you do the same. Strong Like Susan Susan's Youtube channel has lots of workout instructional videos and tips, but none are better than her Day Ab Challenge.

These are quick but challenging core workouts that offer you something different each day for an entire month! My Free Yoga My Free Yoga is pretty much exactly as it sounds -- it offers free yoga classes for you to enjoy! It is a little different than other yoga options on this list in that it is really a hub for yoga instructors to post their free yoga class videos.

The video library is huge and you can search for classes that focus on your specific problem areas. For example, there is a category for those suffering from hip issues and another for those experiencing back pain. Coach Kozak has prepared some unique workouts such as one specifically for seniors and a series for teenage weight-loss.

These 50 workout resources are some of the best you'll find anywhere online, but there might be others that deserve to be mentioned too. Tell us at Make Your Body Work and download this entire list of workout resources while you're there. Personal trainer, weight loss coach, chosen as "Canada's Top Fitness Professional".