Run Faster With This Exercise

Running speed is always a hot topic and there’s no question why it is. Speed kills on the field, court, track, etc. When you can outrun your opponent then we are talking the difference between a game winning catch or shot. With this being said, I want to give you an exercise that will help you increase your linear speed.

This drill will teach you how to increase the force production through the ground. When you can generate more force then we have more power to propel ourselves forward in stride.

This exercise can be done for ANY sport and it can be done almost anywhere! All you need is about a 4-10 inch step.


Another side note that I bring up in the video is to also work on efficient arm movement during this exercise. Arms should be at about 90 degrees. Hands should not be in a clinched fist, spread fingers out.

I would do this about 3-5 days a week, 2 sets of 15 steps each side. You should be able to notice a difference pretty quickly if you are doing this exercise properly.

Thank you for reading this article, please let me know if you have any questions!

I am offering online fitness coaching to anyone trying to lose weight, gain muscle or increase athletic ability. There are still spaces for throughout July open, shoot me an email if you are interested.–



Kym Royster’s Testimonial



I have moved to online fitness coaching. I am taking clients that need help in the gym whether it’s losing weight, gaining muscle or getting ready for a show. I’ve helped them all. For anybody that does not know, I received my certification as a speed, agility and quickness specialist recently so I have been taking on more athletes online as well!

I had a chance to work with Kym Royster, a starting power forward at Indiana University. I have known her since high school. She’s a very talented student athlete that has a love for the game.

Kym needed help with lateral speed and working on her vertical, so I put together an online program to help out. She was able to write a review on how everything went. Here is what she had to say:

“Hello my name is Kym Royster and would like to share my review on Alex’s workout program he created for me. The workout he created for me was to help me quicken my lateral movement and to also help me better my vertical jump. Since I have added in the parts of Alex’s workout that I was not already doing, I, along with my strength coaches have noticed some changes. They have made comments on how much better and quicker I have been moving lateral and I have also PR’d on my vertical jump and am jumping almost two inches higher. Since this workout was specifically formulated for an athlete trying to tweak a few things to better their performance, I would highly recommend it.”

                                                                                   -Kym Royster-

This is what one of the lateral speed training days look like that I had programmed for Kym. Try this out if you need to develop more speed laterally. She had a special made video sent to her by me that would walk her through any exercises she did not know how to perform. I believe that is one of the unique things I offer when you do my online training. I make sure you are 100% ready to get to the next level.

Thursday (Speed Training Day) Focus on lateral speed

(warm up) 

  • Band side shuffle warmup 2 sets of 10 steps each way

  • Side shuffle (5 yards) to sprint (10-15 yards) 4 sets each way

  • One leg lateral jump to a sprint  (10 yd sprint) 3 sets each way

  • In/Outs in ladder or line 3 sets of 30 seconds

  • Hip flexor holds with band 3 sets of 10-15 seconds each leg


If you are looking for help in a sport or in the gym, and are interested in training then shoot me an email at and we can discuss what I can do to help you be a stand out athlete and meet any of your goals through my online training service!

I hope everyone is doing well, have a great day!
-Alex Costa-

Safety Squat (Yoke) Bar

Safety Squat (Yoke) Bar         hbs


The safety squat bar can be a good tool to use. Unfortunately I have seen many people in the gym use the bar incorrectly or just not know what it is for. I am hoping that this post will help you gain a better understanding on how you can start using this bar today.

First off, if you are new to lifting and squatting then I would not recommend the safety squat bar to start off with. The main reason for this is because that when you get underneath this bar compared to a normal olympic bar you will notice a couple differences.

  1. A safety squat bar tends to be about 60-70 lbs as where a standard olympic bar is 45lb.
  2. The safety squat bar will load up your anterior chain where a normal back squat will load more of your posterior chain.

Lets talk about some of the benefits that the Yoke bar can give you, shall we?


Increases deadlift

On the other hand, if you have some experience then I would throw this into the mix. This can be a good tool if your deadlift is lagging and you need to bring it up. The reasoning for this is because of how this bar front loads your body. The posterior chain will have to really work to help stabilize everything. This will help build the leg strength transferring into the ground as well as increase the strength of the back because your back is trying to hold up the load as you descend into the squat. As most of us may know, a strong posterior chain (hamstrings, glutes, back) will really skyrocket your deadlift.


Great for athletes & powerlifters

If you are a powerlifter or athlete then this is right up your alley, with it being a good tool to add strength. Of course if you are not one of these and just are a gym goer that is looking to switch it up then have at it! Athletes need to have a strong core, hamstrings, glutes and back to be a more powerful athlete. When you are a more powerful athlete then you have a better chance of having the upper hand on your opponent.


Fights around injuries

One point that I have not yet mentioned but is a very solid point about this bar is that it can work around injuries! What I mean by this is that you can still squat if you have an upper body injury depending on what the injury may be. As an athlete plays through the season, injuries are always possible during season and even off season. With this bar, you can fit underneath the pad and still perform a squat. This can be extremely beneficial because you can still strength train to a certain degree (always check with your athletic trainer). If you have tight deltoids and pectoralis muscles then getting underneath a straight bar to take some squats can be stressful on those muscles and joints. This bar has the handles that you can hold on to during your squat which in turn will take the excess stress off of the shoulders.


Quad dominate

As I have mentioned in some of the article above, this will front load your body. This means that this will increase activation of the anterior chain like the quadriceps. The quads will really be working hard in this movement due to the stress placed upon them. Branch Warren, a pro bodybuilder says that this bar is one of the greatest tools he’s ever used to develop his thighs.


Numerous exercises you can do with this bar

A unique thing about this bar is that it has a spot to place your head and neck into the pad. On the sides of the pad, there are handles so you can hold onto the bar and keep it stable. With the handles being there, this opens up this bar to more exercises than just a safety bar squat. There are more things you can use the bar for like the list of the following:

  • Lunges
  • Back extensions
  • Split Squat
  • Box squats
  • Good mornings
  • Use suspended chains on this bar a lot easier

ssb lunge

This is why a powerlifter would love this bar. These are some of the more common uses of this bar as a powerlifter.


In conclusion

This bar is a useful tool for any gym. Although it stands out for athletes and powerlifters, anyone can try it out and I definitely recommend it! It is always fun to try something new in the gym, this bar may help you in more ways than I posted in this article. With  that being said, I hope you enjoyed this article and find this helpful. If you use the safety squat bar for anything else or know other benefits of this bar then comment below and let me know!   




Pictures: lunges

3 Tips for Vacation Workouts

Getting ready for a vacation or little get away? There is always a way to fit your workout in during a vacation! Here are 3 of my tips for you when going to workout on a vacation.

TIP #1

My biggest thing to start off with would be to find out if your vacation spot has a gym or any training equipment! Look it up on their website or call in and see if they have anything. I like to gather all that information before I leave so I know if I need to pack anything extra. When you can have something such as your workout planned out in advance then you will have a better chance of actually doing it.

TIP #2

This one may be super simple but overlooked as well. This tip is to disinfect any weights you use before & after you use them. Think about it, lets say you go to a resort and want to use their fitness facility. Think about how many people use these weights and never think about cleaning any of it. It could be people from all over the world depending on where you go. I like to put this as a tip for you because I believe it is very important to pay attention to your health and wellness. I count this as also keeping track of your immune system and keeping yourself as healthy as possible. The healthier you are, the better you feel and more time you can spend on a fun vacation without a sore throat and being sick.

TIP #3

Don’t be afraid to bang out a 15 minute workout at the hotel room with just bodyweight. It may seem like you won’t have a good workout because you have no free weights. There is a lot of different things you can do in a hotel room to get your workout in. Some easy bodyweight exercises can be :

  • Push ups
  • Air squats
  • Crunches and planks
  • Glute ham raises
  • Box jumps
  • Squat jumps
  • Wall sits
  • Calf raises
  • Bench dips

Here is my workout I did while I was at my resort:

Warm up – hiked for about an hour which was more of a cardio session.

SUPERSET- warm up of 25 reps each then 4×10 each 
-Dumbbell twist curls
-Rope cable extensions

-Incline dumbbell curl –

2 sets of 10 each arm then 1 giant set. do 3-4 drop sets back to back. example 35s, 25s, 15s without a break.

SUPERSET- 4×10 each
-Bent over dumbbell iso curls
-Bent over dumbbell tricep kickbacks





Thank you all for the support and for everyone getting your summer programs. I love helping you all through your journey so keep sending me any questions you may have! Have a great week!

-Alex Costa-



VLOG #16 Matcha Green Tea Recipe

Thank you for tuning in for another vlog! I thought it would be cool to bring my girlfriend Taylor on this week to help me introduce to you the new smoothie she discovered. It is a Matcha Green Tea smoothie. It was actually not that bad at all. If you like green tea then you will love this. The ingredients list has the following:

  • 8-10 oz of almond milk
  • 2 handfulls of baby spinach
  • 2 tsp of matcha green tea powder
  • 2 frozen bananas
  • 1 mango

I had a lot of fun bringing Taylor onto the vlog. I hope you guys get to try this recipe and enjoy it! if you have any questions about the recipe, ask in the comments below.

Thank you for watching! Share with your friends and family! Don’t forget to grab yourself a Costafitness Summer Program and get the summer body you want! Go to “COSTAFITNESS SUMMER PROGRAMS” in the menu bar at the top! Have a great week!
-Alex Costa-