--- title: Nick's Strength Training Series - Speed and Recovery Part IV description: Discover strength training exercises that develop ballistic movement and to help recover for the next bout of speed work. image: https://blog.bridgeathletic.com/hs-fs/file-1246668964-jpg/blog-files/688.still005_cropped.jpg --- [![BridgeAthletic Blog](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1317417595.png?width=150&height=50&name=file-1317417595.png "BridgeAthletic Blog")](https://blog.bridgeathletic.com) - [BridgeAthletic.com→](https://bridgeathletic.com/) ![](https://blog.bridgeathletic.com/hs-fs/file-1246668964-jpg/blog-files/688.still005_cropped.jpg) January 24, 2014 By Nick Folker # Nick's Strength Training Series - Speed and Recovery Part IV Share: - - - [![speed strength training exercise](https://blog.bridgeathletic.com/hs-fs/file-1246668964-jpg/blog-files/688.still005_cropped.jpg?width=149&height=115&name=688.still005_cropped.jpg "speed strength training exercise")](https://blog.bridgeathletic.com/hs-fs/file-1246668964-jpg/blog-files/688.still005_cropped.jpg) Bridge coaches and athletes, following is the final video in our Speed and Recovery Series. For this week's episode, we will preview the Medball Ballistic Pushup and the 3-Way Shoulder Stretch Series. The MB Ballistic Pushup may seem to be an upper-body exercise, but I classify it as a full-body plyometric exercise. It will help increase upper-body power, while strengthening the mid-section and lower back. It is a complete fingertips-to-toes movement. To relieve pressure placed on the shoulder joints and scapula, I have chosen to focus on the 3-Way Shoulder Stretch Series. This series will help the muscles used in the previous ballistic movement to recover for the next bout of speed work. ***I hope that the strength training series has helped you add some plyometrics to your workouts and recovery to your training regime, helping you prepare for your competition phase.*** #### About the Author [Nick Folker](https://blog.bridgeathletic.com/author/nick-folker) ![](https://blog.bridgeathletic.com/hs-fs/hub/414934/file-1250764216.jpg?width=75&name=file-1250764216.jpg) Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. ### Related Posts [![](https://blog.bridgeathletic.com/hubfs/athlete-plays-ice-hockey-in-an-arena-2026-01-07-05-48-05-utc%20(1).jpg)](https://blog.bridgeathletic.com/nhl-testing-without-test-day) June 30, 2026 #### [How NHL Teams Are Tracking Performance...](https://blog.bridgeathletic.com/nhl-testing-without-test-day) The new NHL CBA removes mandatory fitness testing during training camp and the regular season. For... [Read More](https://blog.bridgeathletic.com/nhl-testing-without-test-day) [![](https://blog.bridgeathletic.com/hubfs/issa-strength-and-conditioning-coach-bench-press.jpeg)](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) March 1, 2023 #### [The Best Bench Press Variation You’re...](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) *This post is part of our Coaches Corner series with Taylor Rimmer. Taylor is NSCA-CPT, StrongFirst...* [Read More](https://blog.bridgeathletic.com/the-bridged-floor-press-the-best-bench-press-variation-youre-not-doing) [![](https://blog.bridgeathletic.com/hubfs/AdobeStock_168424497-1.jpeg)](https://blog.bridgeathletic.com/does-powerlifting-health) August 5, 2019 #### [Does Powerlifting Harm Heart Health?](https://blog.bridgeathletic.com/does-powerlifting-health) A recent study has discovered that a 12-week supervised strength training program (SSTP) may result... [Read More](https://blog.bridgeathletic.com/does-powerlifting-health) ## Subscribe to our blog Bunch of awesome content ![Bridge Logo-Black-1200px](https://blog.bridgeathletic.com/hubfs/Bridge%20Logo-Black-1200px.svg) - - - - © 2026 BridgeAthletic [Bridge Blog](https://blog.bridgeathletic.com/) [Explore BridgeAthletic ➞](https://www.bridgeathletic.com) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Nick Folker", "url" : "https://blog.bridgeathletic.com/author/nick-folker" }, "datePublished" : "2014-01-24T15:39:00.000Z", "headline" : "Nick's Strength Training Series - Speed and Recovery Part IV", "image" : [ "https://blog.bridgeathletic.com/hs-fs/file-1246668964-jpg/blog-files/688.still005_cropped.jpg" ], "mainEntityOfPage" : { "@id" : "https://blog.bridgeathletic.com/nicks-strength-training-series-speed-and-recovery-part-iv", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bridgeathletic.com/hubfs/Bridge%20Logo%20Black%20%5B1200%5D.png" }, "name" : "BridgeAthletic" } } ```