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Jump squats have been scientifically proven to improve 50 meter sprint times but, what’s the best routine to get there quickest? According to multiple studies, adding 20 of your body weight to jump squats saw the most speed gains in athletes. But what about reps and sets? Alternating between eight sets of four reps and four sets of eight reps every four weeks saw faster times on the track! So will you follow this jump squat routine to run faster and win more races?

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