Mechanics matter.

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lifting for you. Project Speed Bundle combines my two best resources, Speed Kills and The Art & Science of Sport Preparation, giving you over 130 pages and 18+ weeks of proven, field-tested programming used by athletes all over the world.

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Your programming should reflect that. If you want to stay fast, powerful, and durable, you need consistent exposure to plyometrics, speed work, and explosive training. If you want a system built around speed, explosiveness, and smart programming, I’ve already done the heavy

understanding that different training stressors create different adaptations: - High volume, fatigue oriented lifting tends to push fibers toward Type IIA. - High intensity, explosive work helps preserve or bias Type IIX. - Long term aerobic exposure reinforces Type I.

Most people obsess over things they can’t change…genetics, limb lengths, structure. That’s the easy way out. Fiber composition is modifiable. You won’t completely transform from one type to another, but you can bias and shift your fibers based on how you train. The key is

pair strength, plyometrics, and fitness with your speed work, and then I lay out a full 8-week program that ties it all together. https://t.co/kQWwfZgHjr

more. This is a big part of what I break down inside Speed Kills. I go through the major differences between acceleration and max velocity, the common issues that show up in both phases, how to use constraints and resisted sprints, how to

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outcome and I scrap them when they don’t. The goal is always the same - pick drills that check multiple boxes. If it helps develop a quality and helps teach the athlete how to move, that’s a win. If it’s just noise, it’s gone. Good coaching is narrowing things down, not adding

That’s why you’ll see clips of different constraints in my training…PVC pipe overhead sprints, bounds with a prowler, heavier or lighter resisted sprints, half-kneeling or falling starts, band-assisted work… I don’t give these to everyone. I use them when they improve the

Coaching is teaching. And once you understand that, you start looking at drills differently. Not everything I use is about “building.” Sometimes a drill is just a clean teaching tool, a way to help an athlete feel a position or find a rhythm without me talking them to death.

If you want something tailored to your schedule, sport, and injury history, my custom remote programming is where we map out your training week-to-week and build everything around your needs. https://t.co/kQWwfZhf8Z

to build all of this into a complete speed program, it’s inside Speed Kills. I cover acceleration, max velocity, strength programming, eccentric work, isometrics, long-length training, and the full coaching logic behind every piece.

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to the timing and coordination demands of sprinting. Nordics aren’t “wrong” or “bad” they’re just not my first choice when speed and readiness are the priority. If you want a deeper breakdown of hamstring mechanics, how to return to running after a hamstring injury, and how

and lengths that are more specific. I find that there’s likely more transfer from building long length strength, isometric control, and hip dominant eccentric capacity. We also use straight leg bounds, B skips, and faster hip extension patterns to connect the strength work

When the goal is speed, I care about how the hamstrings actually function during the sprint. That’s why I lean toward hip dominant work like RDLs and back extensions over Nordics. Sprinting is hip extension dominant, and these variations load the hamstrings at the joint angles

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weeks of complete programming built around real explosive development. Or, if you want me to design your exact plan, built around your sport, your schedule, and your goals, apply for Custom Remote Programming through my site.

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“strong” from “powerful.” If you want to build that ability, the blend of sprinting, plyometrics, and strength work that actually transfers, start with the Project Speed Bundle. It combines Speed Kills and The Art & Science of Sport Preparation for over 130 pages and 18+

you can use it, and then you connect it to sport movements. Maximal strength is important, but so is your ability to access it. Many build great strength but can’t express the force they already have fast enough. That’s the explosive strength deficit and it’s what separates

Old footage, timeless lessons. This Hungarian hammer training shows the full spectrum…general strength, explosive work, and special strength exercises like the Sedych twist. It’s a reminder that output is built on layers, you raise general strength, you refine how quickly