How To Train For Pure Speed (Full Guide)

Core idea: “Max intent” sprinting (Chapter 1)

The video explains why many athletes don’t improve their pure sprint speed: they train without enough max intent.

Key research-based point:

• Sprint performance improves most when athletes run at or above a 95% threshold, specifically 97–100% intensity/output.

Example given:

• If a runner’s 40-yard time is 5.0 seconds, then running ~5.0 seconds is treated as 100% effort.
• If they run ~5.4 seconds, they’re likely fatigued and not training true fast-switch/explosive speed—more “conditioning” than speed development.

Claim:

• Many athletes train under this 95% threshold most sessions, which limits results.

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How to consistently time sprint performance (tracking max intent)

1) Phone timing (free)

• Record with a phone/tripod.
• Place cones (or shoes) for:
  • Start point
  • Finish point (about 10–40 yards)
• Use a timing method such as:
  • Photos app / Coach’s Eye
• Timing guidance:
  • Start timing when hips/hands move
  • Stop timing when hips pass the second cone
• Track results over time:
  • session-to-session
  • month-to-month

2) Cheaper devices mentioned

• Skills timing system (via Amazon; used by Speed Academy athletes)
• Jaku (small-space timing)
  • Downside: less ideal for upright “flying tens” testing
• Dasher (mid-priced option)

3) More expensive / best options

• Freelap timing gate system (about $500–$1,000)
• GPS monitoring (about $500–$1,000)
  • Discussed as GPS “bras”
  • Multiple brands exist

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Best method to reach max intent: racing (Chapter 1)

The video argues racing is often the best way to push athletes above the 95% level due to:

• adrenaline
• the desire to win

Recommendation:

• Compete/race 2–3 times per week (or at least once), to keep speed development balanced.

Sprint setup guidance depending on your partner:

• Similar speed partner: sprint 10–40 yards starting together
• Slower partner: slower athlete starts 5–20 yards ahead to converge by the end
• Faster partner: you start 5–20 yards behind using the same “ready set go” style start setup

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Training structure by speed type (Chapters 2–4)

Chapter 2: Acceleration training

Focus:

• Shorter sprints with higher overall session volume

Workload targets:

• 10–40 yards per max-effort sprint
• Total per session: about 80–250 yards
• Typically no more than ~8–10 max-effort reps
• Suggested sweet spot: 120–150 total yards

Rest guideline:

• About 1–2 minutes of rest per 10 yards

Example acceleration workout:

• 6 × 20 yards with 2–4 minutes rest between reps

Session frequency:

• 1–3 times per week

Early acceleration vs late acceleration

Early acceleration (first 1–5 steps)

• Sprint distances: under 20 yards (emphasize 5–15 yards)
• Rep target: 6–10 max-effort reps (even if volume isn’t high)
• Overload examples:
  • medball sprints
  • heavier sled sprints (~20–50% body weight)
  • deeper-position options
• Variations:
  • push-up sprints
  • throw jumps into sprints
  • kneeling sprints
  • hill sprints

Late acceleration (roughly after 15 yards, approaching top-end)

• Range: about 15–30 to 50 yards
• Lighter sleds (~10–20% body weight)
• Variations:
  • medball jump sprints
  • bounce into short excels
  • falling/drop sprints

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Chapter 3: Max velocity training (fastest possible speed)

Main tool:

• Flying sprints

Timing gate logic:

• Stop reps once speed drops about 1–3%

Volume targets:

• Upright/flying work: about 4–10 reps
• Distances:
  • 10–30 yard flies, or
  • 30–40 yard sprints
• Total session volume:
  • commonly 120–150 yards
  • can be as low as 40
  • generally avoid surpassing ~200 yards of max-effort upright sprinting

Flying sprint buildup:

• about 10–30 yards
• up to 40–60 yards for advanced athletes (discussed as the farthest for max velocity)

Example max velocity session:

• 4 × 10 yard flies with 20 yard buildup
• plus 2 × 40 yard sprints (timed/raced)

Frequency:

• 1–2 times per week

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Chapter 4: Speed endurance / top-end speed endurance

Not every athlete needs this:

• The video suggests: if you’re slow, endurance may be unnecessary.

For track athletes / relevant sports:

• goal is to hold max velocity until speed typically starts dropping

Capacity claim:

• Most athletes hold max velocity only ~1–4 seconds

Sweet spot guideline:

• about 25 seconds or less of max-effort sprinting

Distance guideline:

• 60–150 m max-effort sprints
  • (up to 200–250 yards if you already have speed)
• Requires max effort for sprints lasting past 6 seconds with high rest

Example speed endurance session:

• 3–5 × 150 m max effort
• 6–8 minutes rest between sets

Warning:

• Don’t do excessive long sprinting because it can harm mechanics, shift the stimulus toward slow-twitch demands, and tax the nervous system.

Video claim:

• Helpful for sports like soccer, football, basketball, and 100–400m track athletes.

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Weekly programming example (how often to sprint)

Research-based recommendation:

• 1–2 sprint sessions per week is optimal
• 3 per week may work for beginners who recover faster

Speed Academy typical setup:

• Two days per week
  • Monday: acceleration focus
  • Friday: max velocity focus

Two example weekly workouts:

1. Acceleration example

   • 6 × 20 yard sprints
   • 3–4 minutes rest each

2. Mixed example

   • resistance sled power circuit:
     • 2 sets of 25% sled sprints
     • followed by 1 set of a timed sprint
   • total around 120–200 yards
   • all max-intent

Max velocity example:

• 4 × flying 10 with 3–4 minutes rest
• optional:
  • 1–2 × 40 yard sprints with 4–6 minutes rest
• if your flying 10 times drop 1–3%, skip the extra 40s

Optional third weekly session (if desired):

• either a technical day or a speed endurance day
• The video references an athlete named Gavin improving his 200m time using these kinds of workouts.

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Presenters / sources listed at the end

• Quintilian (referenced at the start via a citation-style idea about description vs mere assertion)
• Research (cited generally; no specific study names provided in the subtitles)
• Speed Academy (training program context)