05/04/2026
1. YOU MUST SPRINT OFTEN
- You can get away with 1 sprint session but smaller doses at a higher frequency is better
2. YOU MUST SPRINT FRESH
- If you are not fresh you WILL NOT sprint fast. Fatigue coming into a speed session is a very scary thing
3. MECHANICS ONLY MATTER SO MUCH
- Everyone is different and you canât fit every athlete into 1 single model. Sometimes people are more comfortable with certain movement systems. So use that to the athletes advantage and get them good in that movement pattern
4. SYSTEM STIFFNESS IS KEY FOR SPEED
- Energy leaks within the system cause a major loss to speed. Energy will be leaked from the system if your tendons are stiff and elastic
5. THE GREATEST KPI FOR SPEED IS RSI
- If you are bouncy you are fast. It means you have great elastic strength. You can use your tendons efficiently and recycle energy
6. YOU MUST TIME EVERY SPRINT
- To drive intent you have to be using some type of external motivation. I donât believe youâre truly sprinting if you arenât timing or competing.
7. YOU DONâT NEED SLOW TEMPO WORK TO GET FASTER
- In fact slow tempo work might make you slower. You donât need to build an aerobic base before prioritizing performance. Build an aerobic base by stacking high quality anaerobic work.
8. THE WEIGHT ROOM IS NOT AS IMPORTANT AS YOU THINK
- Increasing your strength in the weight room is important and beneficial but moving heavy slow weight more than sprinting will make you slow. No one weight room exercise has a direct translation to speed.
9. RECORD, RANK, PUBLISH
- Make meaningful things more meaningful! When you record everything you do it drives intentionally through the roof. When you rank the data youâve collected it adds a competitive aspect to training. Publishing the ranked data is the cherry on top. It fires up the athlete.
10. KEEP SPEED THE PRIORITY
- If speed isnât the priority of your training youâre doing your athletes a disservice. Prioritizing speed keeps athletes healthy, athletic, strong, and bouncy. Itâs not hard to prioritize it. All you need is to sprint when your fresh 2 times per week. If fatigue comes up during a speed session, stop!
