Video summary

The 3 Reasons You Can't Get Faster

Main summary

Key takeaways

Wellness and Self-Improvement

Key wellness / performance & productivity strategies (speed & athletic improvement)

1) Challenge the “speed is all genetics” belief

  • Genetics matters, but it’s not a life sentence for your speed.
  • What genetics can influence:
    • Height & limb structure (stride length, stride frequency, optimal sprint mechanics)
    • Muscle fiber type ratio (fast-twitch vs slow-twitch tendencies)
    • “Raw athleticism” components such as power, rate of force development, explosiveness, rate coding, and the stretch-shortening cycle
  • Actionable takeaway: you can improve most performance categories through training.
    • Develop fiber ratio + fast-twitch ability using strength training and plyometrics
    • Improve “raw athleticism” pieces via:
      • Plyometrics + lifting → rate of force development, power
      • Explosive strength training + max-intensity sport work → explosiveness
      • Strength + plyometrics + max-effort sprinting → rate coding
      • Extensive & intensive plyometrics → stretch-shortening cycle / elastic qualities
  • Mindset: you probably can’t be everyone’s “perfect prototype,” but you can still reach high levels through quality sprint/plyo/strength training.

2) Stop training while relying on feelings—use objective measurements

  • Core idea: if you think you’re being ignored/disrespected, don’t guess—be objective.
  • Track and compare benchmarks:
    • 40-yard dash (use laser time, not hand timing)
    • Standing vertical jump and approach vertical jump
    • Strength benchmarks (3–5 rep max style):
      • Front squat / deep squat
      • Bench press
      • Deadlift or power clean
    • Rate sport/skill level for your position (out of 10)
  • Compare to the top athletes (top 5 in your state/division/event/position) to identify gaps.
  • Bonus competitive advantage: speed often separates athletes even with similar skill:
    • Faster players often do better on both ends (offense/defense) and/or get more opportunities in linear sports.

3) Accept that speed is hard—but not impossible

  • Speed is often described as the hardest athletic trait to develop, and it takes time.
  • Typical adaptation expectations:
    • Some traits improve in ~2–6 weeks
    • Meaningful speed/athletic transformation typically requires 4–12 months of consistent work
  • Why athletes “don’t improve”:
    • Inconsistency
    • Training the wrong things
    • Low-effort execution (e.g., “2 months of 7/10 effort” vs. longer-term high-effort development)
  • Program principles mentioned:
    • Sprint 1–3 times per week
    • Use plyometrics emphasizing fast ground contact times
    • Include general + explosive strength training
    • Maintain consistency with training, nutrition, and recovery for 4–12 months
  • Bottom line: hard work alone isn’t enough—you need the right stimulus to trigger adaptation.

Presenters / sources

  • Presenter/Coach (main voice): Unspecified in subtitles (mentions working with “my athletes” and references his training/speed academy)
  • Dr. Annie Galpin: Cited for research on changing muscle fiber typing / fast-twitch development
  • Les Spelman: Mentioned as a collaborator; referenced in an NFL combine prep context

Original video