Need Speed? Do This - NOW!!

Squat.

And sprint.

That's it.

Squat

It doesn't matter if you back squat or front squat, just squat. And do it probably 1 a week.

If you're not already on a program or even if you are, you don't have to get too technique with it.

Most people will get a lot stronger of you work up to a 5 rep max once a week and when you plateau, work up to a 3 rep max.

This could easily be 12 - 24 months worth of squatting programming right there without having to change it all all.

You also don't really need any assistance work as it can really just add a lot more stress that you need to recover from for optimal gains so rethink those leg presses and leg extensions which are sweet FA for you anyway.

Sprint

First and foremost, you want to train sprinting in a way that will actually make you faster. This will require nothing over 50m, nothing below 90% pace and full rest between each set.

Honestly, max speed workout should be the easiest workouts you do as the sets are extremely short in a time sense (5 - 8secs) and with complete rest there is very minimal fatigue built up.

If at any time you feel out of breath then you simply haven't rested enough.

A lot of people forget that the best way to get better at something is to actually do it so sprint 2 - 3 times a week which is easily doable following the guidelines above.

Training to win a gold medal where a bees dick can be the difference between a medal and nothing can be technical but simply aiming to increase your speed for performance is not.

I had a whole technical and thought out post ready for this which could include different types of programming, acceleration, max velocity, sprinting mechanics and muscle assessment (all of which I have covered in this blog in the past) but in the end I thought it's pretty simple so I have purposefully kept this post very brief so get to it.

Squat and Sprint.

What are you waiting for?