Squats and Speed

"he is big bad and black"

 

I know squatting builds power mate. I would prefer plyometric exercises myself, it's just more explosive.

 

Try things like Power Cleans, simple Olympic Lifts but very affective.

When you can Power Clean, 110kg..at a body weight of 180..for reps.

"I have seen people watching me, and them same people don't come back the gym, or they aleast change there times"

 

Is it because he never showers? :think

 

no!

because he is 190lbs.....

and has a "pysique of a greek god"

 

Apologize to him dammit! :twisted: He's a busy man, after all; ain't got time to sit around and wait for it!

 

:rofl:rofl:rofl:rofl

 

I explained it all briefly in my first post. Here, I'll elaborate some:
By improving your limit strength (1RM strength) you are increasing the force output which your given muscles can excert, more spesifically your Type IIX (fast twitch) muscle fibers. This will thereby increase your potential for acceleration and improve your economy of motion.
Acceleration (starting strength) is then improved further by sprinting and plyometric training to improve your neural firing speed and coordination, allowing for greater use of your newly-attained strength.
So again basically, the stronger you get (given that your strength gains exceed your weight gains and your strength-to-weight ratio isn't hampered); the faster you get.

Both these aspects are greatly enhanced by doing olympic lifts such as the snatch and clean&jerk and the "power" variations of these.
I recommend anyone wanting to add this to their training arsenal to seek out a gym first though, as these are very complex and demanding exercises and should not be attempted without proper coaching.

This is how speed-training works, there is no secret to it. I apply these principles every day, and I'm by far one of the fastest athletes in this country, and I can attest to never being faster than when I am the most powerful.
And I'm still just scraping the tip of the iceberg.