🔥 Strength & Speed Coach | 1,000+ athletes gained 2–4+ inches on their vertical + real speed | Start your FREE 7-Day Trial👇
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FREE 7-day trial of the system I use with 1,000+ athletes.
Speed. Vertical. Lifts. 700+ videos. No card.
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Reply TRIAL if you want me to send it.
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If you’re slow, that ends today!
You just need the right exercises
Save these & go get fast!
10 of my fav non sprint exercises to build speed
1. Bounds/hops
2. Loaded SL broad jump
3. Dynamic rack pulls
4. Heavy sled pushes
5. Drop jumps
6. Sprinter ISO pulls/pushes
7. Heavy trap bar dead
8. Dynamic partial ROM split squat
9. Sprint sled drivers
10. Depth to broad jump
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Sprinting is the skill.
These make it transfer.
OnlyStrength programs them with the sprints.
Free 7-day trial: onlystrength.training/sign-u…
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Most athletes press.
Almost none train upper-body power.
Save this.
7 drills that make throws, swings, and blocks violent.
👇
1. Step-in med ball snap down
2. Feed to med ball chest pass
3. Dynamic barbell pendlay row
4. Partner pass to overhead med ball slam
5. Partner drop to med ball chest pass
6. Plyometric push-up
7. Push-up drop catches
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Power is trained fast. Not just heavy.
OnlyStrength programs the upper-body power with the sprints and lifts.
Free 7-day trial:
onlystrength.training/sign-u…
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People throw a lot of stats around on how amazing Bijan Robinson is
What might be my favorite, though?
He’s in year four as a NFL running back & has not missed ONE GAME
Proof that training to be strong, fast, jacked & powerful works
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If you’re a young athlete who wants to get faster…
Save & follow these 8 steps!
1. Sprint 2-3x per week
2. Rest 4-6 seconds per-yard sprinted
3. Sprint with maximal intent
4. Video your mechanics & make adjustments
5. Sprint up hills/with load
6. Do both long & short sprints
7. Time yourself & re-measure often
8. Utilize a lifting program that compliments your training
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You still have to sprint.
These 8 make the sprint actually stick.
Save this.
👇
1. Build high-performing hamstrings
2. Push heavy sleds
3. Use resistance for acceleration
4. Pogos and hops every week
5. Race someone
6. Get strong
7. Use positional isometrics
8. Repeat plyometrics
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Speed is built under the sprint.
Not just by it.
OnlyStrength programs these with the lifts.
Free 7-day trial: onlystrength.training/sign-u…
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Hips don’t unlock from random stretching.
OnlyStrength programs these with the sprints and lifts.
Free 7-day trial: onlystrength.training/sign-u…
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Locked hips leak power.
Save this.
5 moves that open them without wasting 20 minutes stretching.
👇 Do 2–3 before you train. 3–4x this week
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Most athletes only train straight-line speed.
Then they get beat sideways.
Save this.
11 drills that build lateral quickness that actually transfers.
👇
1. Med ball skater release
2. Lateral jump (side) to sprint
3. Drop jump to lateral jump
4. Lateral hurdle jump to lateral jump
5. Lateral jump (back) to sprint
6. Single-leg vert to lateral jump
7. Pulsing sprint start
8. Lateral jump to 1/4-turn box jump
9. Skater jumps
10. Single-leg vert to 1/4-turn lateral
11. Lateral jump to pogo to sprint
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Healthy shoulders keep the big lifts alive.
Save this.
Strong pressing without healthy shoulders is a short career.
Save this.
9 upper-body accessories that keep you throwing, swinging, and lifting.
👇
1. Hurdle Y-T raises with iso holds
2. Mini-band Y raise
3. Prone band W pull
4. Bottoms-up KB press with mini-band
5. Half-kneeling bottoms-up KB press + forward band pull
6. Prone external rotation with mini-band
7. Face pull to Y press
8. Prone batwing Y raise
9. Band Y pull
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Poor hip movement = poor sprints & bad squats.
This series helps fix that.
Save it.
Stiff hips steal first-step speed and make every lift feel heavier.
Save this.
New hip series. Use 2–3 before you train.
👇
1. Flow: side lunge, cross-over step-up, SL RDL, cross-over step down
2. Foam roller, adductor SL RDL
3. Side lunge slide out with outside pull
4. Landmine foot elevated side lunge
5. Landmine SL RDL
6. Elevated 90/90 with rotation
Do them 3–4x this week. You’ll move better by Friday.
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