Speed is chiefly determined by the capacity to apply a large amount of force in a short period of time. This is also known as power. Many athletic movements take place in 0.1 to 0.2 seconds but maximal force production takes 0.6 to 0.8 seconds. The athlete who can apply most force in the short period of available time is said to be the most powerful.

Strength training increases maximal force production. Assuming as a result, more force can be produced in the same period of time, strength training alone can increase power. However, it makes more sense to increase both maximal force production and the rate of force development. This can be achieved through power training. Both strength and power training are integral to improvement of speed.

One of the misconceptions in the sports world is that a sports person gets in shape by just playing or taking part in his/her chosen sport. If a stationary level of performance, consistent ability in executing a few limited skills is your goal, then engaging only in your sport will keep you there. However, if you want the utmost efficiency, consistent improvement, and balanced abilities sportsmen and women must participate in year round conditioning programs.

The bottom line in sports conditioning and fitness training is stress, not mental stress, but adaptive body stress. Sportsmen and women must put their bodies under a certain amount of stress (overload) to increase physical capabilities.

Basic fitness can be classified in four main components: strength, speed, stamina and flexibility. However, exercise scientists have identified nine components that comprise the definition of fitness:

• Strength - the extent to which muscles can exert force by contracting against resistance (e.g. holding or restraining an object or person)
• Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements. The two components of power are strength and speed. (e.g. jumping or a sprint start)
• Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (e.g. ZigZag running or cutting movements)
• Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)
• Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (e.g. executing a leg split)
• Local Muscle Endurance - a single muscle's ability to perform sustained work (e.g. rowing or cycling)
• Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (e.g. running long distances)
• Strength Endurance - a muscle's ability to perform a maximum contraction time after time (e.g. continuous explosive rebounding through an entire basketball game)
• Co-ordination- the ability to integrate the above listed components so that effective movements are achieved.

The following are examples of general conditioning exercises:

• General core stability exercises
• General all round body conditioning exercises using dumbbells
• General conditioning exercises for the upper body
• General and specific leg conditioning exercises
• Specific exercises to develop lower leg strength and foot speed
  

Powerlifting is a strength sport, consisting of three events: the squat, the bench press, and the deadlift.

Powerlifting resembles the sport of olympic weightlifting (which is actually a test of power as opposed to powerlifting which is a test of 'limit strength'), as both disciplines involve lifting weights in three attempts. It evolved from a sport known as 'odd lifts' which followed the same 3 attempt format but using a wide variety of events akin to Strongman events. Eventually odd lifts became standardized to the three events (squat, bench, deadlift) and became known as Powerlifting.

Olympic weightlifting, also called Olympic-style weightlifting or weightlifting, is a sport in which participants attempt a maximum weight single lift of a barbell loaded with weight plates.

The two lifts competed are the clean and jerk and the snatch. Clean and press was another weightlifting technique, discontinued due to difficulties in judging proper form.

The compound word "weightlifting" is also often used to refer to weight training.

In comparison with powerlifting which tests limit strength (with or without lifting aids), weightlifting tests ballistic limits (explosive strength) with smaller weights, such that the lifts must be executed faster and with more mobility, because of a greater range of motion during the lifts. However, parts of the lift, especially in the clean and jerk, do test for absolute strength, as power is not an issue in executing that part of the lift.

Bodybuilding is a form of body modification involving intensive muscle hypertrophy; an individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their appearance. The muscles are revealed through a combination of fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.

Many times beginning bodybuilders make the mistake of using the routines of professional bodybuilders featured on magazines, when instead they should be using a routine that is geared towards their level. A good beginning routine is one that uses that uses minimum equipment (namely a pair of dumbbells and a bench).

After several weeks in the beginning bodybuilding schedule, it is time to graduate to an intermediate routine in order to keep progressing. In this routine, the body is split in two separate days; chest, back and arms on day 1, and shoulders, legs and abs on day 2. Also, a leg extension/leg curl attachment may be added.

After several weeks on an intermediate bodybuilding program, it is time to graduate into more advanced routines. This does not necessarily mean more time in the gym, though for those few of you whose ultimate goal is bodybuilding competition, then more time in the gym will be the case.

The main difference between advanced training and intermediate training is that in advanced training, you'll need to change your program every 3 weeks to keep the gains coming. Therefore, you will need to incorporate periodization, which is the manipulation of sets, repetitions and rest in between sets. If competition is your goal, then you may need to increase your weight training days to 6 in order to accommodate a larger number of exercises.

Also note that diet and supplements are a part of a bodybuilding program. If like most people you are eating once or twice a day or relying on fast foods to get by, then a bodybuilding diet may be absolutely different to what you are used to. If this is the case, then it is best to easing into a bodybuilding diet so that you slowly start changing your eating habits into the ones required to be successful at bodybuilding. Consult with your doctor and a training professional.