Learn why traditional training methods can increase strength without improving speed, and what actually drives running performance.
Blog
Fast Twitch vs Slow Twitch: What Actually Makes You Faster?
Discover the difference between fast twitch and slow twitch muscle fibers and learn what actually impacts running speed and athletic performance.
3 Types of Muscle Tissue and Why Only One Matters for Speed
There are three types of muscle tissue in the body—but only skeletal muscle directly produces sprint movement. Learn how speed depends on how the sprint system supports force, timing, and aggressive movement under pressure.
Muscle Contractions Explained (And How They Impact Running Speed)
Learn how concentric, eccentric, and isometric muscle contractions affect sprint force, movement timing, and the body’s ability to support aggressive movement during running.
What Is Strength Balance? (And Why It Governs Running Speed)
Most athletes focus on producing more force to run faster. AQ explains strength balance, force-output balance, and why running speed depends on how much balance the pushing side and swing side can achieve together.
Why Running Form Mistakes Keep Coming Back
Many athletes focus on visible running form mistakes such as overstriding, upper-body tension, and awkward arm action. AQ explains why some of these movement problems may be compensations that emerged after something deeper began falling behind.
Stride Length vs Stride Frequency: What Really Makes You Faster?
Many athletes think they must choose between stride length and stride frequency to run faster. AQ explains why both are often outcomes of speed-producing improvements happening underneath rather than the true source of speed itself.
Push Phase vs Swing Phase: The Missing Half of Running Speed
Most athletes think speed comes primarily from the push phase. AQ explains why the swing phase is not recovery, how it contributes during every stride, and why faster running depends on both phases working together.
Why A Stronger Pushing Leg Doesn’t Always Lead To Faster Sprinting
Many athletes get stronger, more explosive, and more powerful—yet sprint speed eventually stops improving. AQ explains why a stronger pushing leg alone does not guarantee faster sprinting and why the entire sprint system must continue rising together.
Arm Swing Mechanics in Sprinting: Why Your Arms Matter More Than You Think
Most athletes view arm swing as a balancing mechanism. AQ explains why the arms do far more than simply move opposite each other, how they contribute to the pushing side during sprinting, and why arm action may play a much larger role in sprint speed than many athletes realize.
🏈 David Jones — Tennessee “Mr. Football” Winner
⚡ Improved from 4.9 to 4.36 in the 40 and became “Mr. Football” in Tennessee
Developed elite speed and performance from high school to Division I level.
👉 What helped him reach that level of speed?
🏈 Jevon Bowman — Division I Strength Coach (University of South Dakota)
⚡ 10 elite athletes dropped average 40 times by 0.082 seconds in one week
Division I strength coach tested the program on already-fast players with measurable results.
👉 How do you make fast athletes even faster?
Speed Training Results: Decathlete and Pole Vaulter gets Faster and Stronger (Case Study)
⚡ Improved sprint speed and added 35cm to pole vault after time off
Returned from a break stronger and faster using targeted speed training methods.
👉 How did he come back better than before?
🏈 Shawn Jackson — MIAA League MVP & 1,000-Yard Rusher
⚡ Cut 40-yard dash from 4.6 to 4.5 in one week → went on to rush for 1,000 yards and win MVP
Used a single speed training exercise to unlock game-changing performance.
👉 What did he do differently?
How An Olympic Sprinter Unlocked A New Level Of Speed
🥇 Olympic Athlete (Eric Harrison)
⚡ Set a 100m PR of 10.17 after just 2½ weeks of training
Achieved explosive speed improvements at the highest level of competition.
How A 50-Year-Old Masters Champion Kept Getting Faster Every Year
⚡ Dropped 100m hurdle time by over a full second after age 50
Continued improving every year despite getting older—proving speed gains don’t have an age limit.
👉 How was he getting faster while everyone else slows down?
How A 67-Year-Old Sprinter Set New Personal Records
⚡ Dropped 100m hurdle time by 1.09 seconds after age 50
Continued improving year after year while competing at the international level. 💥Learn what he did!!
How A Professional Basketball Player Unlocked New Levels Of Speed And Athleticism
🏀 International Pro Basketball Player (Randy Booker)
⚡ Increased vertical jump and game speed in just 2 weeks
Now jumping higher, moving faster, and performing at a new level. ⚡What changed?
How One Athlete Transformed From Bench Player To All-State Champion
⚾Went from bench player to All-State performer and championship leader
Improved speed and power to become a key contributor on a title team.
👉 What turned his performance around so quickly?
How Anthony Chesson Improved His 200m Time By A Full Second
⚡ Cut nearly a full second off his 200m and broke meet records
Transformed sprint performance and became one of the fastest athletes in the state.
👉 What changed to unlock that level of speed?
How Three Football Players Improved Their 40 Times In Just 14 Days
⚡ Dropped 40-yard dash times dramatically—even while gaining weight
Multiple athletes improved speed in just weeks, showing rapid, measurable performance gains.
👉 How did they get faster without getting lighter?
How Darrell Wesh Became A National Champion In The 60m
🥇 Darrell Wesh (National Champion)
⚡ Became a National Champion in the 60m with elite sprint gains
Transformed acceleration and top-end speed using targeted training methods. 💥What were they?
How NFL Cornerback Mark Parson Improved His 40 Time From 4.56 To 4.44
⚡ Dropped 40-yard dash from 4.56 to 4.44 in 14 days
Developed speed, coordination, and explosive acceleration. WHAT DID HE DO?!
🏈 Youth Football Player Becomes Starter & Leads Division in Touchdowns
⚡ 12-year-old scored 2 touchdowns within a week using a 3-minute speed exercise
Went on to earn starting position and lead his division in rushing and touchdowns.
👉 How can just 3 minutes a day make that big of a difference?
