Fast Twitch And Power Program

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

09/10/2026

Use this bench press tip to stay healthy. If interested in our online strength program message us

09/08/2026

13 yr old does 120 lbs on 1 leg. Message us if interested in our online fast twitch & power program

09/08/2026

Increase your arm strength with this tip. Message us if interested in our arm strength program

09/08/2026

This video breaks down how you can still run fast with low knee height. If interested in our online speed program message us.

09/05/2026

This video breaks down the importance of how forceful an athlete is at ground contact in relation to their body mass during a sprint.
Even though D.K. Metcalf is around 230 pounds, he runs one of the faster in-game top speeds you’ll see out of a wide receiver because he’s extremely forceful in relation to his body mass. It’s relative strength, not just absolute strength.
A lot of factors play into this too — how fast his fibers contract, and how stiff his ankles and lower limb are when hitting the ground.
But the simple takeaway is this: if D.K. Metcalf did not have that kind of lower-body strength to box squat 500 pounds for five reps with ease, there’s a strong chance he would not be running a 4.33 forty, and he would not be running 22.64 miles per hour in-game.
If you’re interested in our online speed program, message us.

09/05/2026

D1 Lacrosse Player Fast Twitch Workout. Message us if interested in our online fast twitch and power program

09/04/2026

In season football workout to prime your body for the game. Fast twitch work.
If interested in our online fast twitch and power program message us.

09/04/2026

6’5 275 lbs 13 yr old football player workout. If interested in our online fast twitch and power program message us

09/02/2026

A multitude of research has gone to show that eccentric strength is the holy grail when it comes to being able to change direction well. That's why we have our athletes do these eccentric squats where they lower the weight slowly and under control and set it on the pins and then unload the weight and do another rep. If interested in our fast twitch and power program message us.

08/30/2026

Jay shaved five tenths of a second off his 60 yard dash in two months by increasing his single leg strength in the weight room, increasing his ankle stiffness by doing a lot of overcoming isometrics and other ankle complex exercises, and using the coaching cue of running on the front half of your foot in the acceleration phase of the sprint instead of running heel to toe. We also did a plethora of resistance sprints at different loads, frequently every week, and mixed in overspeed sprints as well. Jay was extremely consistent, training all summer and having to drive through traffic for over an hour every day. If interested in our speed program message us.

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1606 East Laburnum Avenue
Richmond, VA
23222

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+18043851027

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