Weights vs free weights?!

Weights vs free weights?

which is better for quickness and speed? weight training or doing short sprints?

it actually depends. let me explain.

both will obviously benefit but in order to have maximum benefits from things such as short sprints, u must first have a good base of strength. things such as short sprints or repeated jumping are called plyometrics.

if u have a good base of strength plyometrics will really benefit you. in order to get strength you need to weight train. from weight training with low reps and heavy weights u will build good strength. things such short sprints will basically convert this strength into power, which is what makes u faster and quicker.

after achieving a good base of strength though, u dont just stop and do plyometrics (such as short sprints), u must combine both plyometrics and weight training with low reps and heavy weights and will see the best possible results. u will become much faster and quicker.

so to summarize, u first build solid strength with about 6-8 months of weight training. then u combine plyometrics such as short sprints (u can find an online plyometric program to help u) and weight training. this will increase your speed and quickness as best possible.

Note: before starting plyometrics, make sure u have gained enough strength to be able to squat 1.5 x your bodyweight 1 rep.