2023

You’ve heard me talk about the push and swing phase in running but what if I told you there’s a third phase to running faster. The third phase of running, the pull or return phase, combines with the swing phase to drive explosive turnover. Existing training often overlooks the pull phase’s importance affecting running speed […]

Dear Athlete, “Don’t do this exercise… Do this variation… Don’t follow this routine… Follow this (very similar) routine…” Following all this gym-for-sprinters advice on social media can be headache, right?? But what if I told your lack of speed gains had nothing to do with gym routine or doing leg extensions or not… What if it was […]

If you’re struggling to run faster, it may be your quads! You see, doing your squats and leg extensions can cause imbalances in your quads. This damages the amount of power your leg releases when running. But doing this under-two-minute remedy, known as single leg squats, every leg day will fix it. Single leg squats, […]

Isometrics with resistance bands can make any Sprinter faster in days. We receive frequent emails from trainers coaches and athletes wondering how isometric training using resistance bands differs from that with weights. Isometric training with bands provides more pressure on the muscle than weights. Why? It’s due to the Fighting Force when you pull the […]

Isometrics is the best training form to get faster in Rapid time here’s why. Isometric training involves Contracting muscles against immovable objects or without changing their length. Examples include holding a halfway biceps curl position with the weight or pushing against a wall. It enhances muscle size and strength rapidly. Isometric training engages motor units […]

Front squats make you run faster as they strengthen the quads and core more than back squats. But why does this make you run faster? Both front squats and back squats can contribute to improving running speed but the impact depends on factors like individual biomechanics and program design. Front squats focus on quadriceps and […]

Do you want to run a faster 100 meter? Then do sled pushes. Studies have shown athletes with improved acceleration in the first 20 meters after doing sled pushes twice a week for eight weeks. This is due to the similarity and posture between a Sprint start and a sled push but the question on […]

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 […]

Three reasons isometrics are ideal for speed training. Reason #1 time efficiency research reveals that just 10 minutes of isometric training triggers fast twitch muscle development going Beyond this risks shifting to slow twitch fibers which is bad for Speed gains Reason #2 repetitions. Conventional methods emphasize repetitions building endurance and strength whereas isometric training […]

How many running form videos do you see a day? 2? 5? 10? Well what if the key to fixing your form to run faster is much simpler? Because it is! Weak hip flexors cause 1) reduced knee Drive, 2) Limited hip extension, 3) imbalance stride, 4) overcompensation, 5) inefficient energy expenditure and 6) poor […]

Why do you want to run faster? My lack of speed stopped me from achieving big things in sports at College. Back then I desired to become an athlete but I didn’t have the speed to make it big. So I developed a revolutionary speed strategy and after 25 plus years it’s helped over 200 […]