Learn which running muscles actually control speed. Discover how training hip flexors, glutes, hams, quads and calves can unlock faster sprinting performance.
improve running speed
Why You’re Not Getting Faster (And What Finally Changes It)
Not getting faster even though you train hard? Learn what most speed programs miss—and what actually helps you improve.
Why You Hit a Training Plateau (And How to Fix It for Speed)
Discover what causes training plateaus and how AQ restores sprint-system support, timing between steps, and aggressive movement continuity.
Motor Unit Recruitment for Speed: Why More Muscles Firing Faster Matters
Learn how faster muscle recruitment helps the sprint system cycle faster, support more force, and improve running speed.
How Isometric Training Improves Coordination, Balance, and Speed
Most athletes rely on strength training to get faster—but strength alone doesn’t always translate into speed. This article explains the key difference between traditional strength training and isometric training, showing how each develops a different part of performance. Learn why combining both is essential for improving coordination, applying force more efficiently, and unlocking real running speed.
Isometric Training vs Traditional Strength Training for Speed: What Most Athletes Miss
Learn why combining both helps the sprint system support force more aggressively, transfer force more cleanly, and improve sprint speed.
Why Your Muscles Shake During Training (And Why It’s a Good Thing for Speed)
Learn how muscle shaking exposes hidden support weaknesses and helps improve sprint-system timing, support continuity, and aggressive movement control.
Resistance Bands vs Weights for Speed: What Actually Works Better?
Are resistance bands or weights better for speed? The answer isn’t one or the other. Learn how each method develops a different part of performance—and why combining strength with coordination-based training is the key to running faster.
Why You’re Doing Everything Right… But Still Not Getting Faster
🧠 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 […]
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.
🏈 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?
🏈 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?
Choose The Right Resistance Bands for Speed Training (What to Use and Why)
🧠 Introduction Most athletes use resistance bands 👉 But very few actually get faster from them 💥 Not because resistance bands don’t work 👉 but because the type of band—and how it behaves under tension—matters more than most realize 👉 If you want to see how this fits into the full system ➡️ Resistance Bands […]
