The Speed ProjectThe newsletter
Sprint training for athletes and coaches, every Saturday. Every past edition is below; the opening of each is free to read.
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- The sprint is builtPlus whether tempo belongs in a sprint program, the AFL captain who trained himself one-paced, and how Su Bingtian found 9.83
- When should your spikes go back on?Plus when to leave a flaw alone, the Premier League's fastest players, and Charlotte Henrich's less-is-more season
- Are your A-skips speed work?Plus springy vs strong athletes, 90% sprints for team sport, and what Bednarek actually fixed
- Acceleration, three waysHills for athletes, fewer words for coaches, moving starts for team sport
- What's the next block for?Decide what you're working on before you pick a single drill
- How gym strength transfers to the trackWhere a lift and a sprint differ, and what that means for judging gym work
- The season is over. Now what?The weeks between now and pre-season have a name, a purpose, and a place in every serious annual plan
- What actually matters on race dayThree things can gain you time on the day. Everything else is damage control.
- Which clean should you actually be doing?What the variations are, what each one trains, and who should be using them
- The gap between easy and fastThree of the best sprint coaches, three completely different answers
- Why am I not getting faster?Don't change the programme yet
- Bend running isn't a fitness qualityWhy the useful division is which part of the bend you're on
- The three-point start, done properlyWhy the start position you use most deserves deliberate practice, and how to execute it
- Do limb proportions actually matter in sprinting?What the research says, and why the honest answer is more interesting than yes or no
- Get them to top speed firstWhat the first block should look like, and why technique can wait
- You don't need a trackWhat a track is actually for, and why most of your training should happen off it
- Don't float the bendHere is what to stop worrying about, and what actually matters.
- Your start won't get faster in the gymIt's about where your force goes, not how much
- Tempo isn't a slow sprintHow running your easy days like a sprint wrecks your Achilles
- Watch yourself runHow to film your sprinting
- Tight is slowWhat I saw watching Gout Gout's Diamond League debut
- Push, heel, clawHow to stay calm on the line, and execute cues in the race
- $250,000 for a 9.97The event ended up proving the opposite of what it set out to.
- What your race warm-up is forWhy the gap between your last primer and the gun matters
- Race your way fitWhy early-season meets are rehearsals, not verdicts.
- Build fast strengthThe strength that transfers to sprinting is force you can apply quickly.
- What Gout Gout's 19.67 is actually showing usWhy the same stride length doesn't always mean the same engine
- Speed endurance isn't special enduranceWhy the principle behind the work matters more than the label you put on it
- What Can We Learn From Carl Lewis's 200m start?Are the best 200m starts more controlled than it is aggressive?
- What I learnt from Charles PoliquinWhy strength ratios matter more than strength numbers for sprinters
- Does your lifting match your sprinting?Why the type of strength work matters as much as the load
- Your race calendar is a training decisionWhy every meet needs to earn its spot in your program.
- You're probably thinking about your start wrongWhy the instinct to listen for the gun is working against you, and what to focus on instead
- Fast-Twitch Fibers Part 2: What Strength and Training Age Actually ChangeWhy muscle size and fast-twitch quality are not the same thing.
- Can you actually build more fast-twitch muscle?Genetics set the ceiling. Your training decides how close you get.
- The Pathway That Makes You Better Is the Right OneWhat actually drives smart career decisions in sprinting
- How do you screen for hamstring risk?Why strength alone doesn't tell you enough, and what a proper screen should cover
- Your fitness is ready to PB. Is your head?Why physical fitness doesn't guarantee a PB, and what actually closes the gap.
- What's actually happening to your hamstrings at top speedWhy late swing determines both performance and injury risk
- Why gym strength doesn't always transfer to speed...and what actually transfers to the track.
- What kind of sprinter are you trying to be?Why identity goals make training more sustainable than outcome goals alone
- The real reason athletes are choosing PED competitionWhat does the Enhanced Games say about our sport?
- Bulletproof your hamstringsWhy Nordics aren't enough and what actually works.
- Don't get injuredFive training mistakes causing breakdowns, and how to fix them
- How To Keep Progressing With Your Training SessionsThe accommodation principle and how to structure training to keep progressing
- Why your training plan isn't making you fasterProgramming mistakes that sabotage speed development (and how to fix them)
- Speed First: Why Building a Base Doesn't Work for SprintersThe aerobic base mistake that programs bad mechanics, and what to do instead
- Understanding Low-Intensity TrainingWhy submaximal training builds the foundation for high-intensity work to succeed
- What High-Intensity Training Actually Does
- You can't train hard every dayWhy sprinters need both hard days and deliberately easy days
- Does LTS vs STL Even Matter?
- Why Your Start Might Be Better Than You Think
- How long can you actually hold max velocity?The 3-second window most sprint programs ignore
- Are your drills actually teaching speed?Why perfect drill execution doesn't translate to sprint performance
- Don’t Waste Your Off-SeasonOff-season training insights
- Are you wasting time on low heel recovery?Why forcing this pattern slows athletes down
- Are you eating too early or too late before training?Pre-workout nutrition timing for sprinters, competition day strategies, and more...
- Is Your Hypermobility Hurting Your Speed?Why flexible athletes struggle with sprint development and what to do about it
- From world champion to lab rat: Fred Kerley's shocking moveEnhanced Games, Tokyo highlights, Fraser-Pryce farewell, and more...
- Are you under-adapting or overtraining?Training insights, Beijing results, and more...
- Context Is Everything in CoachingUnderstanding training context, blood flow restriction research, and more...
- Do Sprint Athletes Struggle More With Setbacks?Understanding emotional recovery patterns, Diamond League final, and more...
- Sprinters are Better off Going FishingMassage guns slow sprints? Diamond League results, and more...
- How to Structure a Year of Sprint TrainingA Practical Guide to Periodised Sprint Programming
- The Price of Elite SpeedMoney problems, Mondo's 13th record, and more...
- How You Could Be Using Music Tempo to Run FasterStrategic song selection for performance gains | Jump squat loading research | Youth agility analysis
- Rethinking Sprint Training Phase PrioritiesAI transforms sports medicine | Record-breaking performances | Grand Slam Track payment crisis
- Recovery Research That's Changing Sprint TrainingNew flywheel assessment protocols | Youth training combinations that work | Seville stuns London with 9.86
- Stop Overstriding, Improve Your Sprint TimesHeavy squats tax your brain | Fast athletes fatigue faster | Sprint-specific workouts to fix your stride
- Does Eccentric Training Improve Speed?Eccentric loading research and applications | Diamond League highlights from Eugene and Monaco | Latest training science for sprint athletes
- Timing Peak Sprint PerformanceCompound vs isolation research | Oxidative strength methods | Jamaican sprint dominance
- Why Sprinters May Need More Training Volume Than You ThinkChallenging conventional wisdom on sprint development | Record-breaking performances across the globe | Pre Classic lineup takes shape
- Four Phases to Sub-20 Performance in the 200mScience vs dogma in training | Paris Diamond League highlights | Usain Bolt's Guinness honor
- Is Your Warm-Up Actually Making You Slower?Sprint-Specific Preparation That Works
- Training Tired vs Training SmartThe Science Behind Sleep, Fatigue, and Sprint Performance
- The Posture CodeElite Coaching Insights for Sprint Biomechanics Excellence
- Bulletproofing Your HamstringsThe Science Behind Sprint's Most Notorious Injury
- Which Foot Forward?The Science Behind Block Leg Placement
- Speed Endurance of the 200mThe Scientific Approach to Sustaining Velocity Through the Final Stretch
- Minimal Deceleration & Championship FinishesThe Science of Speed Maintenance
- Mastering the First 30mThe Science of Explosive Acceleration
- Mastering Maximum VelocityEvidence-Based Methods for Breaking Through Your Speed Plateau
- Neuromuscular Fatigue in SprintingUnderstanding, Identifying, and Managing CNS Fatigue for Improved Performance
- PAPE Protocols for Sprint PerformanceHow Strategic Activation Can Improve Your Warm-Up Effectiveness
- Understanding and Defeating Shin SplintsThe Evidence-Based Protocol That Actually Prevents and Heals Shin Pain
- The Olympic Lift DebateAre They Really Necessary for Sprint Performance?
- Can You Run Faster at 35 Than 25Why Age Isn't the Speed Killer You Think
- Mastering Hill Sprints for SpeedHow Incline Training Builds Acceleration, Power and Performance When Done Right
- Massage Guns: Science, Not HypeThe Evidence-Based Timing Protocol for Sprinters That Actually Works
- Optimizing Sprint Performance with Tempo Runs & Technique CircuitsHow Controlled Effort and Precision Drills Build Speed and Efficiency
- Is Racing the 60m Worth It?How to Decide if Indoor Competition Will Help or Hinder Your Season
- The Science of Reaction Time in Sprint Performance: What Really MattersHow to Train Your Reaction Time for Faster, More Explosive Starts
- In-Season Explosive Strength TrainingEvidence-Based Methods to Maintain Power When It Counts
- I Don’t Run LapsShould Sprinters Really Avoid Aerobic Training?
- The Perfect Sprint: Breaking Down Elite Sprint MechanicsGuide to Sprinting Mechanics and Form Improvement
- How Pelvic Position Changes Your Hamstring Risk (By 31%)The mechanics of hamstring health
- Uphill-Downhill vs. Resisted SprintsLatest research challenges our assumptions about sprint training methods
- Getting Back on TrackYour Post-Holiday Sprint Guide
- How Cold Weather Impacts Sprint Performance (And What to Do About It)Evidence-based methods for maintaining speed through cold weather
- Training Practices of Elite Sprint CoachesUnlock the Sprinting Strategies of World-Class Coaches
- What Makes a Good Sprint Drill? (6 Key Factors to Consider)Keys to choosing sprint drills that maximize speed.
- How Can You Improve Acceleration?Evidence-based methods to enhance sprint acceleration.
- What We Can Learn from Leg Length, Jump Height, and Explosive Power?How Explosive Power Influences Sprint Speed
- Can Mental Toughness Really Boost Your Sprint Speed?The Science Behind Sprinting's Mental Edge
- Fine-Tuning Sprint Performance: Are Conditioning Drills Worth It?Insights and Innovations in Sprint Performance
- Optimizing Your Warm-Up for Maximum Speed and Power
- Is Your Strength Training Actually Helping You Run Faster?How high-load and plyometric training can help you sprint faster and more efficiently
- Breaking Through Sprint Plateaus: How to Keep Improving When Progress StallsWhy sprinters hit plateaus and how to push past them with smart adjustments.
- The Power of Competition: How to Stay Sharp Year-RoundLearn how competition drives growth in training and how to apply it every day.
- 4 Signs of Overtraining in Sprinters and How to RecoverIdentify the key indicators of overtraining and follow a 7-day recovery plan to get back on track.
- How to Track Your Speed Training Progress Like a ProDiscover the key metrics every athlete should track to improve performance.
- What are the best recovery methods after a sprint workout?Optimising Recovery After Sprint Workouts
- The Crucial Role of Core Strength in SprintingHow Core Training Enhances Your Sprinting Performance
- Building Speed with SMART Goals, Habits, and a Winning MindsetDiscover the Science Behind Motivation, Goal-Setting, and Long-Term Discipline
- How Often Should You Do Speed Workouts?Striking the Right Balance for Maximum Speed Gains
- How can I improve my start out of the blocks?Practical tips and drills to help you improve your block start for better sprint performance.
- Can Versatile Sprint Training Help Build Speed and Long-Term Success?See how Tebogo’s versatile sprinting approach can build speed and long-term success.