Training for speed involves using weights, such as a stick or claw hammer, that will actually when started in motion, by you, will make your arm move faster, simply because the weight of the weapon pulls you along. This helps your body over ride its own self defense mechanism, of being slow to avoid pulling your joints out of socket or something, and in the end you can move faster than if you had not used the weights; however, heavy weights, while doing things slow is not going to ever help your speed, but I'm sure it builds muscle, and you just might feel better about yourself, and girls will like you!

, but again, it won't help you be fast.