⚡️ SSL #001: 3 Ways To Improve Top Speed

Today, I will show you 3 ways to improve your top speed.

In a world of endless workouts, countless drills, and tons of sprint gadgets...I’m going to walk you through a much more straightforward approach. And this approach will be solely focused on using science to improve your maximum speed.

The problem is that most people think that to run faster, they need to sprint harder and more frequently, rather than looking at the science and using what's already shown to work.

Improve your vertical forces

Your top speed depends on how fast you can produce vertical force.

If you focus on improving technique without improving force you're setting yourself up for disappointment.

Technique varies depending on how much force you can produce, which is why not everyone's technique looks the same.

As force goes up ground contact time decreases.

Get in position to apply max vertical forces

Posture should be tall and upright with a nearly straight line from head to toe when the foot is under the hips

The more you bend your knee the more you leak forces and lose speed

Ideally, you want to strike the ground with a stiff leg, fast sprinters get much less knee bend.

Sometimes a lack of technique is a result of lacking vertical force

Minimize braking forces 

Many coaches say the foot should only land under the hip but the truth is realistically the foot will land slightly ahead of the hip

When the foot does strike there should be as close to zero forward velocity as possible

This means the foot should be traveling backward as it approaches the ground

Otherwise landing forward on the ground produces a braking force

Then if you have more braking force you'll have more backside mechanics as well so the negative effects compound.

Running Sub 11 and Sub 5

From all the athletes that I work with, I've noticed the fastest ones are able to do all 3 of these, way better than others.

Especially the ones I train who are running sub 11 in the 100m and sub 5 in their 40y.

If you're not sure which one to get started with, I suggest beginning by improving vertical forces.

This can be done in many ways including heavy squats, squat jumps, and cleans.

TL;DR

1. Improve vertical forces

2. Get into a position to maximize vertical forces

3. Minimize braking forces

Stay Fast,

Cesar

Whenever you're ready, here are 3 ways I can help you:

1. Fix your technique and run faster using Sprint Cheat Codes. (1,000+ success stories)

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