4 min read
Beyond Athletics
For years, Exos has been at the forefront of human performance, helping elite athletes such as those prepping for the NFL Combine develop the speed and power necessary for competition. A key tool in their approach is Keiser’s A400 Technology, which has helped some of the world’s most explosive athletes reach peak performance.
“Keiser is our competitive advantage”.
MARK VERSTEGEN
President and founder of Exos
While many assume that speed training is only for athletes, it is essential for everyone, especially as we age. Traditional fitness programs focus on strength and endurance, but speed is often overlooked despite being one of the first physical abilities to decline. Losing speed affects reaction time, mobility, and injury risk, making everyday movements more challenging.
"Speed is essential at every stage of life, from youth athletes to aging adults. Training with Keiser pneumatics provides low-inertia resistance, allowing safe, effective speed development while reducing joint stress. Whether for performance, longevity, or daily movement, speed training enhances power, reaction time, and resilience—keeping individuals strong and capable for life."
RUSS ORR
Exos VP Coach Training
Keiser’s Pure Resistance Technology™ makes speed training more accessible for all fitness levels and ages. It also makes training for speed more accessible in controlled motions during the rehabilitation process. With smooth, controlled resistance, it allows individuals to move explosively and train with intent. This is crucial for maintaining functional independence and extending healthspan—the number of years we can function independently--by increasing quality of life and not just lifespan.
Why Speed Matters
Speed plays a critical role in daily life. Quick reactions help prevent falls, adjust balance, and complete tasks efficiently. However, muscle mass and neuromuscular function naturally decline with age. After age 30, people lose about 3-5% of muscle mass per decade, with fast-twitch muscle fibers deteriorating at an even faster rate. These fibers are responsible for quick and explosive movements, and their loss increases the risk of injury and loss of mobility.
Speed is also a component of power, the product of force and velocity. While the two qualities are different, both contribute as a vital component of everyday activities from getting up from a chair to hitting a golf ball.
Speed training helps preserve fast-twitch muscle fibers and neuromuscular coordination, keeping the body responsive and agile. Adding just a few speed-focused movements to a fitness routine can make a major difference. Simple exercises that emphasize quick force production help train the body to move efficiently and powerfully, leading to better coordination and injury prevention.
Incorporating Speed Training
Speed training does not require long hours in the gym. Short, focused efforts 2-3 times per week can improve movement efficiency, reaction time, and overall performance. Even 1-2 movements per workout can go a long way. Maintaining any strength quality - whether it be speed, power, or maximal strength - is a “if you don’t use it you lose it” situation. Whether you’re an athlete looking for explosive power or someone trying to stay active, speed training can greatly benefit performance.
- Athletes benefit from speed training because it improves muscle recruitment, coordination, sprinting ability, and jumping power.
- Older adults can use speed training to improve gait mechanics, balance, and functional independence with simple, low-impact movements. Ultimately, this leads to better injury prevention.
The key is intentional movement at high velocity, with low loads. Speed-focused exercises should maximize acceleration, helping the body adapt to moving quickly and efficiently.
How Keiser’s A400 Technology Enhances Speed Training
Keiser’s A400 Technology is designed to optimize speed training by providing real-time feedback on power and velocity. This feedback allows users to train at the right intensity for maximum results while minimizing injury risks.
What makes Keiser’s A400 unique?
- Pneumatic Resistance: compressed air under digital control provides smooth, controlled force—ideal for high-speed movements.
- Versatility: low-inertia architecture provides more effective and safer resistance at a variety of speeds.
- Precise Resistance: Set resistance at the precise level to satisfy all fitness levels, from athletes to middle-aged and older adults.
- Adjustable Resistance: makes it accessible for all fitness levels, from athletes to middle-aged and older adults.
- Real-time Feedback: velocity and power tracking at the moment of exercise ensures users are training at the correct intensity.
Unlike traditional weights, which rely on mass-based resistance, Keiser’s system allows for consistent force production throughout the movement. This means that users can train explosively while maintaining proper form - critical for both athletic and rehabilitation settings. Specificity is another unique benefit when training for speed on Keiser’s Functional Trainer or Performance trainer.
“We also love the fact that it's not always stuck to a specific motion. Being able to move in a multi-planar way makes it much more widely applicable.”
TRISTAN RICE
Director of Methodology - Training Systems
By allowing users to adjust resistance quickly and efficiently, Keiser’s technology is an ideal tool for speed, power, and injury prevention training at any stage of life.
Targeting Speed with Keiser
A few focused exercises per week can lead to noticeable improvements. Experts recommend:
- Frequency: 2-3 times per week
- Exercises per session: 1-2 speed-focused movements
- Sets/Reps: 2-3 sets of 4-6 reps
- Intensity: Aim for movement speeds of 1.1 m/s or higher
- Exercise selection: To build speed effectively, focus on explosive, high-velocity movements such as the A400 Leg Press, Chest Press, and Squat.
Keiser’s A400 tracks speed and power output in real time, ensuring that individuals are training at the correct intensity for maximum benefit.
Moving Forward
For years, Exos has relied on Keiser’s A400 Technology to help elite athletes train for speed, power, and peak performance. But speed training is not just for professionals—it is essential for everyone looking to maintain mobility, strength, and confidence throughout life.
By integrating speed training into a regular fitness routine, individuals can improve reaction time, movement efficiency, and injury prevention. Whether training for sports performance, general fitness, or long-term independence, Keiser’s technology provides the tools to train smarter and move better for life.
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