HOW TO GET FASTER...

Footwork drills, sprints between 10 and 40 meters, plyos

To specify, the most basic speedwork is sprinting up a hill and jogging back down over and over or sprinting a set distance on a track then jogging a set distance over and over.

Step ups
Jump squats
Power cleans

Essentials:
>squats, front squats, or box squats 4x4
>box jumps- lots of singles
>heavy hamstring curl- rep effort method
>calf raises- 3xfailure
>sprints
Important for advanced level runners:
>deadlift
>Plyometrics
>banded hip walks
>bear crawl
>lunges
>weighted jumps
Don't buy into the "cleans or snatches will make you explosive" meme, it's bullshit. Stick with the basics.

genetics

hahahhahaa

lmao

this

HIIT
Technique
Genetics

is that CJE?

is anyone gonna share some no-BS input or is it already too late in the evening to provide such information tonight>

MS Ex Phsy, CSCS, D1 coach checking in....

Here are two journal articles worth reading to understand power development. First is physiological if you happen to give a fuck, second is more applied/practical application

Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: Part 1--biological basis of maximal power production. Sports Medicine (Auckland, N.Z.), 41(1), 17-38.

11. Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: Part 2 - training considerations for improving maximal power production. Sports Medicine, 41(2), 125-146.

Essentailly, you need to develop a strength base to express power through heavy squatting (80% 1RM +)

Develop speed/strength through plyos, loaded plyos

Develop strength/speed through squat jumps/olympic lifting

***SPECIFICITY IS KEY***
so you need to train sprinting/multidiretional running and change of direction sprinting

Also, a large aspect of improvement will also be technique related so potentially seek guidance with proper torso/head position, arm movement, and gait; as well as shin angles while changing direction

HIIT and plyometrics

Develope explosive strength in powerlifting. If you can explosively squat 225 your gereteed to run faster, that is if your already running as fast as you can.

Watch Louie Simmons training guides for sports

I've done 8 years of T&F, specialized in high/long jump and sprints under 200m. You improve your speed by isolating the following...

> reaction time
exercises where you start sprinting crouched, back behind the track, lying down and various unatural positions. Random waiting times before the beep to make it unpredictable.
>acceleration phase/explosivity
Plyometrics with perfect form, Weight room work on hamstrings, glutes and core muscles, series of short sprints with FULL rest 10m to 40m
>Sprint endurance
HIIT and longer sprints to the distance you train for, NO FULL REST
>form work
VIDEO AND ANALYSIS of other runners.
Stretching and agility
Basically your whole workouts you never even touch the track with your heels and must learn to spring

Of all of these, plyometrics is where most progress gets done. you learn to bound, you stress your cns the most, learn form through bounds, high knees and learn to feel the perfect sync.
You can't really improve sprint endurance, or explosivity/acceleration phase or do heavy leg workouts at the same time. It's like an RPG. You have 1xp point and you must what you lvl up one point at a time. You must periodize bimonthly at least.

cont.
Example of a year of training
Time a unique 100m then
>Jan-Feb-Mar -strength/basic conditioning
Pumping Iron. Sets of 3 reps max. Lift heavy as shit, hard bulk. Deadlifts, squats, hips thrusts, and anything hamstrings/glutes/core
Twice a week do non leg related cardio to improve Vo2max (basic conditioning to help you train for latter phases but preserve legs for those hard leg days)

>Ap-May-June- explosivity, twice then 3 times a week as your CNS adapts
20min Plyo, 6x40/30m sprints and form work, max effort. Extremely short yet taxing workouts. You will never run more than 40m at a time. rest FULLY between reps. At first this will be more than 6/7 MINUTES.

>Ju-Aug-Sept - Sprint endurance, 3 times a week
Never run at more than 85pct effort.
If you train for a 100m, you run 80m at 85/90 percent pace. Then repeat till you pass out.
Next week stay at same pace and try to complete one more rep.

>Oct-Nov -final form, once a week
light agility work
Reac times work
Light form work through light plyo
loads of film analysis
6x100m at max speed, rest 15 min between reps.

>december
Rest first three weeks
1x100 last week

Compare last 100m with the first one

Sprints workouts are short and intense. Never more than 1h30min
In an ideal world you time all your series and keep track.
If you fuck around and change distances, paces you will never progress.
You train CNS by doing max 40m over and over with perfect plyos
and sprint endurance by going at 85pct pace over and over and doing it one series more every feew weeks.

yes, you train for a 100m by basically never doing actual 100m. You start doing those very late.
The methods works for anything up to 400m, hurdles.

Parisi Speed School.

Parisi was THE authority in building up top speed and short area quickness, particularly for (American) football. Then they rebranded a bit, to get further into the youth/kiddie market, which is kind of a shame. But their original stuff is still there.

parisitrainingstore.com/cat_view.php?cat=18

But as it's been said, it's largely genetic.