The Simplest Method To Get FASTER

Video Summary (Auto-generated subtitles, cleaned up)

The speaker explains a “simplest method” to sprint faster by focusing on power, defined as force × velocity. They emphasize that there are different types of power—peak, optimal, velocity-based, and eccentric—and argue that sprinting faster depends on building horizontal power (force produced horizontally), not vertical strength.

Key example outcome

• An athlete who ran 11.2s in the 100m had limited time left to reach Division I level.
• He initially improved lifting/power movements (e.g., hang cleans/snatches) but didn’t get faster because he emphasized vertical-based power.
• After switching to an elastic/optimal horizontal power approach, the athlete improved to 10.36s in 8 months of speed training.

---

The training framework: 3-circle / force → power → velocity

The method splits training into three categories—Force, Power, and Velocity—and suggests you “surf the force–velocity curve” by moving through these phases rather than focusing on only one.

---

1) Force (increase horizontal force/strength)

Main exercises

• Resistance sprints (weighted / higher resistance sprinting)

Load targets / intensity guidance

• Use heavier loads than the speaker previously recommended (more than ~10–20% bodyweight).
• Target a velocity decrement (V-deck), ideally:
  • 40–50% velocity decrement (with the J.P. Morgan formula if testing)
  • If using bodyweight directly: about 50–60% of bodyweight
  • Adjust:
    • 30–40% for very weak athletes
    • 50–60% for stronger athletes

Volume / rest

• Suggested volume: about 6 sets of ~20-yard sprints
• Total work: roughly 80–120 yards of resisted sprinting per session
• Rest: 1–2 minutes between sets

Important note

This improves strength/force, not speed directly.

Supporting force exercises (horizontal emphasis)

• Full range of motion single-leg lifting (e.g., rear-foot elevated split squats)
• Broad jumps (broad jump variations)
• Banded 3-step sprints (band around hip while accelerating for 3 steps)
• Resisted jumps from quarter/half-squat positions (strength-oriented)
• Non-countermovement jumps (pause then jump), drop-jump variations, and band-assisted jump pauses

---

2) Velocity (increase sprinting speed and max velocity)

Main exercises

1) Flying sprints

• Build up 10–20 yards, then time the sprint through cones
• Peak speed should occur near the first cone; sprint time is taken between cones
• Timing + max intent are emphasized (phone timing is considered “enough”)

Suggested durations:

• Beginner: flying 10s
• Intermediate: flying 20s
• Advanced/most effective (for many athletes): flying 30s
  • If the athlete can’t cover it fast enough, skip the 30s and use a lower time.

2) 40-yard time sprints

• Emphasized because max velocity typically occurs around 25–30 yards
• Also includes acceleration + upright mechanics

Volume guidance:

• Flying 10s: 5–10 sets
• 40-yard sprints: about 80–150 yards total per session

Supporting velocity exercises

• Fast ground contact time plyometrics (e.g., pogos, bounds)
• Light sled sprints / light resisted sprinting
  • Avoid heavy loads; target about 10–15% velocity decrement or ~10–15% bodyweight for sled work

---

3) Power (mix force + velocity to build “optimal power”)

After force and velocity work, the speaker transitions to power training to transfer to sprinting.

Main power exercises

• Sled sprints again, but with a power target:
  • 40–50% velocity decrement (or roughly 50–60% bodyweight using that method)
• Framed as building optimal power: a strength-stimulus that still allows speed.

Supporting power variations

• Modify broad jumps to include reactivity (e.g., “triple broad jumps” using the stretch-shortening cycle)
• Resisted pogos (“res pogos”): bounce fast while adding resistance to challenge power
• Drop-jump style power drills:
  • “Death jumps” (drop to jump—high force + fast takeoff)
  • “Viking” medball drop jumps / Viking jump variations
• Overall emphasis: power work should remain horizontal and sprint-specific, not purely vertical lifting.

---

How to choose what you need (individualization)

The speaker argues you shouldn’t train every category equally all the time. Instead:

• Find your weakness by timing sprints and using resisted sprint profiling.
• Stay longer in the category you’re lacking:
  • If you’re not strong: emphasize force
  • If force exists but speed lags: emphasize power/velocity
  • If velocity is lacking: emphasize velocity, with some power work to transfer

---

Mentions / presenters / sources

• Marcus (Quintilian) is mentioned at the very beginning as an authority on descriptive writing.
• Research is referenced generally, but no specific study titles are cited.