Stiffness and "dead" posture (stiff back) can be a result of overtraining and injuries. The key is to keep the movement short. (i.e. 1 minute is all you need)
This is one of the problems I hear about. A lot of people have been training for more agility (in terms of time) and have not been able to get the results they expected. I have seen this on numerous blogs, and it is a huge problem in the agility community. The answer is simple: increase the number of reps. When I have been doing more training I have seen that with the time spent in the gym the more explosive you get the more of an impact and the greater the speed you get. (i.e. 4x4 x4=12 reps)
My personal training is very similar to this, I do a lot of lower body movements like squats, bench presses, pull-ups, and dips, and I also do some more specialized movement like jumping rope, rope lunges, and deadlifts. My training is not really an advanced training program. I am just using the same general idea to get better. I just think it is worth the effort.
Why do the exercises you are doing increase the speed?
I think this comes from the fact that the more you do the harder you can work the muscles.
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