Athletes are constantly told to train their glutes, hamstrings, quads, and calves for speed. AQ explores why those muscles are important, why they dominate most speed training programs, and why many athletes still find themselves searching for answers.
You’re getting stronger but still feel stuck at the same speed. Here’s why your body controls your “gear” and what’s actually limiting your running speed.
Most athletes assume their arms are mainly there for balance, stability, and coordination. AQ explores why the role of arms in running may be more important than commonly believed and challenges several assumptions that cause athletes to underestimate their contribution to sprint speed.
Most athletes rarely think about the torso when trying to run faster. AQ explains why the torso matters for running speed, how it supports repeated rotation, and why a weak torso may leak energy that prevents speed from fully showing up.
Speed is not built by isolated muscles taking turns. AQ explains why the running speed system depends on the pushing leg, swing leg, arms, torso, and hip flexors participating together during the same stride.
Isometric training is more than holding positions. Learn how it improves coordination, force control, and speed performance.
Most athletes think changing exercises improves performance—but your body responds to stimulus, not movement. Learn how dynamic vs static resistance affects coordination, control, and speed, and why this difference can unlock real athletic improvement.
Not getting faster even though you train hard? Learn what most speed programs miss—and what actually helps you improve.
🧠 Introduction If you’ve tried using resistance bands for speed… and didn’t get faster… you’re not alone. Most athletes use resistance bands the same way they use almost every other training tool: • more repetitions • more exercises • more resistance • more effort And sometimes that works. For a while. But eventually many athletes […]
Hip extensor muscles—primarily the glutes and hamstrings—are essential for producing force in running. But strength alone doesn’t guarantee speed. This article explains how hip extensors work and why balance across your system determines how fast you can actually run.
🧠 Introduction If you’ve been trying to get faster for a while… 👉 you’ve probably done everything you were told to do: • lifted weights• ran sprints• trained harder• pushed yourself 👉 And maybe you got stronger 👉 But your speed? 👉 didn’t change much 💥 Or maybe it stopped improving altogether 👉 If this […]
Discover how to combine strength and speed training correctly so you can build power without sacrificing speed or performance.
Torque is one of the most overlooked drivers of speed. Learn how the body organizes and transfers force through the hips to support aggressive movement, sprint timing, and powerful athletic performance.
Learn why some speed training methods work better by improving timing between steps, aggressive movement support, and how the sprint movement responds under rising force demands.
Discover how to train fast twitch muscle fibers for speed, power, and quickness without adding unnecessary muscle mass.
Discover how resistance bands improve speed by increasing timing pressure, movement instability, and aggressive movement support demands beyond traditional weight training.
Discover the three types of muscle contractions and how they work together to improve running speed, coordination, and performance.
Learn why traditional training methods can increase strength without improving speed, and what actually drives running performance.
Discover the difference between fast twitch and slow twitch muscle fibers and learn what actually impacts running speed and athletic performance.
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.
Can you improve speed mid-season without hurting performance? This article explains how targeted speed training can increase coordination, timing, and efficiency—without overtraining.
🚀 Introduction Ask most athletes how to get faster and you’ll usually hear: 👉 push harder👉 drive harder👉 explode off the ground And to be fair… push force absolutely matters. But AQ does not see sprinting as:❌ one leg creating speed alone. Because while one leg pushes force into the ground: 💥 the opposite leg, […]
🚀 Introduction Most athletes grow up thinking sprint speed mainly comes from: 👉 pushing harder into the ground And yes… push force matters. A lot. But AQ does not see sprinting as:❌ one leg creating speed while the other leg waits to catch up. Because while one leg pushes force into the ground: 💥 the […]
💥 What If Working Harder Isn’t the Problem? Most athletes believe getting faster comes down to one thing: 👉 working harder They train more. Lift more. Add new exercises. 👉 And that effort matters But here’s what many don’t realize: 👉 effort alone doesn’t improve how fast your muscles actually respond 🧠 The Real Limitation […]
Chris J. – New Jersey
Event 1: 40
Before Time 1: 5.27
After Time 1: 4.90
Story: I’ve have been wanting to become a running back for my football team and had trouble increasing my speed. I did many strength exercises like leg presses, leg extensions, and leg curls. I did get results in muscle size, but not that increase of speed.
So, I went to youtube and watched the Speed Challenge video and did the thigh flexor exercise and I found quick results in my 40 yard dash! This increase in speed in so little time amazed me!”
User name: John
City, State: Odenville, AL
Event 1: 40
Before Time 1: 4.88
After Time 1: 4.79
Story: i ran a 4.6 forty yard dash as a junior in highschool. now after two years in college..i’m running a high 4.8 so i am looking to get back to my former speed so that i can possibly walk on a football team. after two weeks i am seeing my time drop and now i think i can get it all the way back down to maybe a 4.5. thanks for offering the Run Faster Program..i think it is really going to work for me.
“My name is Adam Thomas and I go to Eagle’s View Academy in Jacksonville, FL. I am a senior that has graduated and I am on my way to playing college football this upcoming season for Methodist University.
I have started to use your Speed Training,from June 1 to June 15, which has drastically dropped my 40 yard dash time from a 4.56 to a “MOVING” 4.41. I thank you, and you have blessed me and prepared me better for the next level.”
Event 1: 40
Before Time 1: 4.56
After Time 1: 4.41
User name: David
City, State: Elk Grove Village, IL
Event 1: 100
Before Time 1: 11.9
After Time 1: 11.5
Story: I was really doubtful that this program would work, but when I finally tried it, it felt great. I feel so much faster. I’ve gone from an 11.9 to an 11.5 and can’t wait to get the whole package and see how much faster I get.
User name: Dylan
City, State: Auckland, NEW ZEALAND
Event 1: 40
Before Time 1: 5.8
After Time 1: 5.4
Event 2: 200
Before Time 2: 24.8
After Time 2: 24.1
Story: The Run Faster program is incredible! After just 14 days i have seen huge results as i feel more athletic, explosive and quick as i play soccer.
This increase in speed allows me to make goal scoring situations a lot more frequently.
It has helped my game hugely and i strongly recommend the program to any soccer player!
User name: Christian Sam
City, State: Allen, Tx
Event 1: 40
Before Time 1: 5.43
After Time 1: 5.16
Story: I wasn’t that fast, i mean i was fast but not that fast. so we ran 40’s at school and i got a 5.43, so i wasn’t satisfied, i saw yalls program, i ordered the RUN FASTER program and i did it.
I felt light right after the first workout, i did it the full 2 weeks, and my 40 dropped!! i was so happy. I’m still using it and i know hopefully I’ll be in the 4.8’s soon.
Thanks Dr. Van Such, this was amazing!!