Speed and strength are both essential to your performance, no matter what sport or athletic discipline you’re training for. However, the real key to peak performance lies in the combination of the two.
Read on to discover our ultimate guide to improve speed and strength through training and with the support of sports supplements.
Why is Speed Important?
Many athletes are trained to be quick on their feet. Whether you’re a basketball player, football player, or runner, speed is an advantage. There are many ways to help improve your speed, from incorporating speed drills and sprints into your regular training routine to fueling your body with the right nutrition to help push your performance.
How to Improve Speed
We’ve listed two of the most effective workouts that help to improve speed:
1. Endurance and Stamina Drills
Endurance is a part of any athletic activity. Greater endurance means you can engage in physical activities for an extended period without tiring out. Most athletes incorporate endurance training, along with balance, strength, and flexibility, into their workouts to improve their speed.
Long runs can help to build up endurance, allowing you to train longer and harder. At least once a week, it’s recommended to go for a long run to boost your stamina and endurance.
You can also try to incorporate Klean Endurance Supplements into your nutrition plan. Containing pure D-Ribose to help your body produce ATP, these tasty chewable tablets work to restore energy during exercise and supports cardiovascular health, energy production and mitochondrial function.‡
2. High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a great workout that boosts your endurance while helping to improve speed. HIIT is when you do short bursts of cardio with maximum effort and intensity, alternated with short intervals for a full workout time of anything between 20-45 minutes.
However, intensive training for an extended period of time can cause lactic acid to build up – it isn’t fun, and the feeling of muscle soreness can even slow you down.
To help soothe the familiar ‘muscle burn’, try adding Klean SR Beta-Alanine Tablets to your routine. It’s specially formulated to support your muscle capacity and lessens muscle fatigue, allowing you to train harder, stronger and more effectively! Learn more about Beta-Alanine.
Exercises to Build Muscular Strength
Power training with an incremental uplift in weight is an effective way to build muscle mass, and hence improve your strength. We’ve listed several common workouts that could train both your upper and lower body:
- Olympic weightlifting
- Goblet squat
- Chin-ups
- Trap bar deadlift
Incorporating these moves into your daily training routine enhances the power of both your upper and lower body and increases your muscle capacity.
As an athlete, you may have heard a lot about creatine – the core substance that helps to build muscle. During your heavy workout session, creatine helps to ensure ATP availability during high-intensity, intermittent bouts of exercise. After your power training, creatine also works to support muscles to synthesize new protein, helping to increase muscle strength, power, and size.
Our Klean Creatine Powder is specially formulated to support muscle strength, performance and recovery during strenuous exercise. Best taken with a carbohydrate-containing beverage or food 30 minutes before exercise, Klean Creatine can help to build muscle mass and increase your strength. ‡
Complete Your Training with Klean Athlete Supplements
Fueling your body after your training routine is also important – it replenishes your energy levels and provides your body with the nutrients it needs to recover. We stock a wide range of post-workout supplements, from our classic Klean Isolate protein powder to Klean Recovery, which features a tailored formula that’s designed to aid in post-workout recovery.
Klean Isolate
A classic whey isolate protein is one of the most popular options for athletes to enhance their post-workout routine – it's easy to use and delivers essential nutrients that help to build muscles and replenish energy levels.
Klean Isolate Powder delivers 20g of protein, providing essential amino acids, along with BCAAs for muscle building. This protein powder is available in Natural Chocolate, Natural Vanilla and Strawberry flavors, in addition to a convenient Unflavored option.
Klean Recovery
Klean Recovery Powder is a delicious milk chocolate-flavored powder that’s specially formulated to support athletes’ recovery. Featuring a 4:1 ratio of carbohydrates to protein, Klean Recovery helps to support glycogen re-synthesis and muscle protein synthesis immediately after your training session.‡
It’s rich in amino acids such as methionine, histidine and arginine that contribute to muscle building and nitrogen balance, providing the nutrients you need to help you recover and prepare to get ready for your next workout. ‡
Klean Strength and Speed Bundle
For tailored speed and strength support, look no further than our specially selected Strength and Speed Bundle. Containing Klean Creatine Powder, Klean Isolate Powder, Klean SR Beta-Alanine Tablets and Klean BCAA + Peak ATP Powder, this bundle will be your ally to fuel peak performance from start to finish.
Still unsure what creatine is and how it can support your athletic performance? Check out this article on everything you need to know about creatine here:
What is Creatine and What Does it Do?
Discover everything you need to know about creatine.
