Want to know what the key to speed and power is? It’s built through squats, deadlifts, and plyometrics. This analogy will make sense take 2, 180lb male athletes and one (A) has a 1.5 body weight deadlift totalling 270lbs and the other athlete (B) has a 2x body weight deadlift totalling 360lbs. Athlete B will put more force thru the ground and have more explosiveness for sprinting, jumping, or both. So squat, deadlifts, and jump. But do so under supervision.
Track and field