Speed Training Secrets

The 2010 National High School 60m Champion was struggling to improve his sprint speed during his junior year. He then introduced a new sprint training program into his workouts and elimated some other aspects of his training. He then started seeing dramatic improvements in his sprint speed, winning state and national championships from the 55m up to the 300m.

Here is what he said about his track season as a senior:

“I was ranked #1 in the U.S. at 55m in 2010 in Indoor Track and Field with an incredible 6.30 time.

The following weeks after I really targeted my muscles with the isometric workout I went on to claim victory and first place in the Nike Indoor Nationals 60m dash with yet ANOTHER U.S. #1 at 6.73 for 60m.

In outdoor track after a junior year of running a wind aided 10.62 in the 100m (wind legal best of 10.80) I dropped my times phenomenally again with a lifetime best and runner up finish in the 100m Nationals with 10.42 seconds.

I wasn’t always that fast. People have asked me what I did to improve so dramatically from my Junior year.

Now that HS track is over, I can tell everyone the secret. My sprint training workouts did not change on the track and no, it was not a growth spurt.

I stayed away from weights and plyometrics. I did body weight exercises like pullups and pushups to ensure I would not get too bulky for my body. But most importantly, the resistance bands training sealed the deal.

I felt like Usain Bolt the whole season. I was untouchable. I was dominating the competition by half a second in the 100 meter dash at the State meet. And in the 200. Catching guys from WAY back in the 4×100 relay.

As soon as I did the exercises I felt light and springy, almost as if I had taken off a weight vest I had worn my whole life.”

Go here for more details about his sprint training program.

Dennis Santos knows more about strength training then just about anyone I’ve ever come across. Plus he’s an excellent teacher.

I have posted 5 short videos where Dennis teaches Eric how do to squat exercises the right way. He also teaches how to prepare yourself for these exercises to avoid injury and get the most benefit out of them.

Here’s the link:
www.musclespeed.com/strength-training/how-to-do-squats

If you are doing any strength training, or want to do some strength training you should take a look at these videos.

Dennis is really good.

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On Tuesday April 20, We released an new version of the Run Faster Speed Training Program. The first thing you will notice is the new cover. Inside we have added 5 additional exercises. Two of these new exercises target the hip flexor muscles and the quadriceps. 1 additonal exercise for the hip extensors and 1 additional exercise for the hip adductors and the hip abductors.

This is a huge improvement over the very popular original Run Faster Program. These new exercises will give your sprinting muscles a real good workout for developing speed beyond what was experienced in the previous Run Faster program, which had proven to be very effective at increasing speed.

This also means we will be coming out shortly with a new Afterburner Video. The original Afterburner exercises are for the most part included in the new version.

Also coming out in the next 2 weeks will be the Run Faster Speed Training CD. The CD is a companion to the new Run Faster Speed Training manual. The CD will have videos showing exactly how to perform each exercise plus some additional resource material.

If you purchased the Run Faster Program in the past you will be able to get the Run Faster CD with all of the new exercises. Watch for more info about that coming soon.

In order to improve your running speed, it would be very helpful to understand the ‘Running Process’ and the muscles involved in each phase of the running process.

With the introduction of Speed Training Lessons – The Running Process, I have broken down the running process into 3 phases.

The Running Process consists of these three major phases:

1. The Push Phase
2. The Swing Phase
3. The Return or Pull Phase

Each phase of the running process uses a distinct set of muscles to propel the body forward. By focusing on each phase individually, you will learn which muscles are involved in sprinting and how to properly train them to gain the maximum speed possible from each set of muscles.

You will also see that muscles work as a group; in other words, a single muscle rarely does its job in isolation. This is important to understand in order to condition them in a similar manner as to how they are used when you are performing an athletic skill (and not as individual isolated muscles).

Since each phase is characterized by the specific muscles involved in that phase, it is more easily determined which muscles play a major role in sprinting and which muscles are not so important. By focusing your speed training on the primary muscles groups involved in sprinting you will more likely see significant increases in your sprint speed.

AthleticQuickness.com/speedtraininglessons.asp

Those who have used an AthleticQuickness.com speed training program will sometimes tell us about their experience and the results they have seen. They offer their statements without us asking them for it, and they often give us permission to share their story.

Those who have participated in the speed training challenge are encouraged to record their beginning times and their times after using the program for two weeks; and then share those results with us and tell us about their experience, both by writing a short statement and also by sending us either an audio or video recording. If they do this they are eligible to receive a complimentary speed training program so they can do all of the exercises in the program. Some of the results others have submitted can be found on this AthleticQuickness reviews page and also on this page of additional reviews.