Fast Twitch And Power Program

Fast Twitch And Power Program 804 Sports Performance brings you the Fast Twitch And Power Program.

08/17/2026

30 min in season football workout. This workout hits all the major muscle groups in a half hour. In season lifts should be short but effective. If interested in our fast twitch and power program message us.

08/13/2026

Rocco has elite speed because he is extremely strong with his lower body in relation to his body mass. He also does a good amount of high speed sprinting. We have actually never worked on his running mechanics in 3 to 4 years. We have just built up his strength base, especially single leg strength base and done a lot of plyometrics and high velocity sprinting. If interested in our speed program message us.

08/11/2026

Research shows that full body heavy lifting and creatine are some of the best natural ways to decrease myostatin production, helping athletes get more jacked. In the Bagheri et al. (2019) study, the authors explicitly stated that the changes in the endocrine markers (myostatin decrease + follistatin increase) were approximately twice as large when upper and lower body training were combined versus doing upper body only or lower body only. If interested in our strength program message us.

08/10/2026

Instantly increase your speed with this method. If interested in our speed program message us

08/09/2026

This video explains the importance of relative strength in the lower body for optimizing sprint speed. Message us if you’re interested in our speed program.

08/08/2026

U of Texas Football Workout. My breakdown of it. If interested in increasing your speed, message us.

08/07/2026

Elite change of direction isn’t just about stopping well.
Deceleration matters. But a real difference maker most athletes ignore is?
How much lateral force and power you can put into the ground.
Train that, and your cuts get sharper, faster, and more explosive.
Want to level up your COD skills?
Message us.

08/06/2026

This video shows just how vital relative strength is for elite sprinters.
Relative strength = how strong you are relative to your body weight.
Quinyon Mitchell is squatting 505 for 5 at under 200 lbs body weight.
It’s simple physics:
Force ÷ Mass = Acceleration.
The more force you can produce and the lower your mass, the greater your acceleration.
Squatting 505 for 5 isn’t the only reason he runs a fast 40. Fast-twitch fibers, proper sprint mechanics, and limb lengths all play a role.
But drop that squat by 40-50%… and he’s most likely not running a 4.3 anymore. Message us if interested in our speed program

08/06/2026

How do these players run a 4.3 40 yard dash? If interested in our speed program message us

07/28/2026

A lot of different mechanical and physical traits go into producing the fastest in-game sprint speed in NFL history. While Isaiah Rodgers doesn’t have the textbook sprint mechanics you’d typically see from an Olympic sprinter, one mechanical trait really stands out. At top speed, his hips and knees stay relatively extended at foot-ground contact instead of collapsing into excessive flexion. This allows him to come off the ground much quicker than athletes whose hips and knees bend more at ground contact. As we know, elite sprinters spend very little time on the ground, and shorter ground contact times are a key component of top-end speed. I’m sure Isaiah is also incredibly strong relative to his body weight and loaded with fast twitch fibers, but from a technical standpoint, his stiffness and extension at foot-ground contact are two of the biggest things that stand out. If you’re interested in getting faster, message us.

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1606 East Laburnum Avenue
Richmond, VA
23222

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+18043851027

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