For most sports increasing strength and power is essential but should not compromise bodyweight or speed. The correct conditioning can significantly amplify upper and lower body strength gains making you for your chosen discipline. In sports speed over the first five yards (Poliquin) is the defining factor between first and second to a ball and consequently winning or losing. Effective strength training, olympic lifting and plyometic training can substantially increase power over the first five yards within four weeks and thus creating more powerful and quicker athletes.