Watch This Bodybuilder Try Speed and Agility Training

Emily Shiffer
Photo credit: Obi Vincent - YouTube
Photo credit: Obi Vincent - YouTube

From Men's Health

Bodybuilder Obi Vincent took himself outside the gym to work on training that he is definitely not used to: speed and agility training.

"Today we're going to do something that I'm very. very bad at, which is endurance, speed, agility (training). I just can't move my legs," says Vincent. "I have no rhythm and I can't sprint."

His training coach, Tom Lowe, took him through the workout. After a quick plyometric warmup, they get into the workout, starting with a speed ladder.

"We're going to try to get Obe that hand-eye coordination and really work on his feet, lateral movements," says Lowe.

Vincent works through a number of different patterns and directions on the ladder, working on his footwork and speed, and quickly improves as he goes.

"He's getting better! Don't tell him I said that," says Lowe.

Next, Vincent moves onto some Rugby-inspired running drills using cones, using explosive sprints and quick pivots around the cones, catching a rugby ball at the end of the drill.

"That was a lot of fun, i did take a few go's on my left side because it's not my best side. The one thing is I kind of run with my feet outwards. I have to learn to put my foot down and use my toes when doing speed drills. In my normal training I don't have to think about that. I just have to learn lateral movements."

"Nine times out of 10 you're being told to keep your heels down," says Lowe.

Next, Vincent moves to a track and puts on a pair of spikes for speed endurance work. He starts off using a parachute for added resistance. He starts with 2 rounds of 20 meters sprints with 30 seconds rest in between. After that, he does 2 rounds of 30 meter sprints with 40 seconds rest in between. Next is 2 rounds of 40 meters sprints with 60 seconds of rest in between.

After that, Vincent starts to feel sick, but he keeps going.

His next set is 2 rounds of 50 meters sprints with 90 seconds of rest in between, followed by 2 rounds of 60 meters springs with 2 minutes of rest in between.

After the last round, Vincent collapses to the ground.

"Oh man, I'm done," says Vincent. "Halfway through that it felt like the green shakes I just had were about to come up. So if I throw up today, it's my time, cuz it's here. Ahh, I feel sick."

"That was good. That was hard. I don't do a lot of sprints. I do a lot of bike sprints," says Vincent. "Bike intervals, I'm good. I can do them all day. But sprints is such a different animal."

"It's a restriction on rest as well," says Lowe. "It's gotta be crack of the whip. You're lucky if you get 30 seconds rest."

"Now I feel my weight. Normally I like being this heavy. Not with sprints. No way," says Vincent. "But that was good."

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