if you want to run faster then keep on
watching because in this video i'm going
to show you six exercises that are
scientifically proven to make you faster
in just a few weeks i'm going to show
you each exercise the benefits the
science behind it and how to do it down
to the weights sets and reps let's get
into it the jump score has been shown to
improve sprint times by multiple studies
including this one with 60 subjects
which found that eight weeks of jump
squats significantly improved 50 meter
sprint times for the first four weeks
they did eight sets with four reps for
the last four weeks they did four sets
with eight reps three minutes rest in
between each set in every single session
they did this for a total of three times
per week for eight weeks the question is
should you train light weights at a high
speed or heavy weights at a slower speed
they study put it to the test in order
to see the difference in sprint times
for eight weeks they had group one use
thirty percent of their body weight then
they had a group two use eighty percent
of their body weight they found that the
group that used eighty percent rat
significantly slower meanwhile group 1
who used 30
ran significantly faster to make this
even better i like performing these
barefoot and i recommend a moderately
soft surface if you're starting to
implement them because if you were
sneakers your body has a hard time
getting a feel for the ground tends to
land harder and there's a lot more
impact placed on your joints on the
other hand doing these barefoot i found
it easier to engage my foot muscles
calves and land softly this way we're
strengthening our feet and improving the
power in the legs at the same time
research shows that elastic resistance
based hip flexor strength training
improves sprint times specifically in
the 10 and 40 yard sprints which is
equivalent to 9 and about 36 meters the
subject trained three times per week for
a total of eight weeks each training
session consisted of one hip flexor
exercise with elastic resistance for
three sets of 10 reps with 75
of their one rep max with the final set
performance of failure in this case
we're training the hip flexors to fire
powerfully from a static position i see
this transferring over the best to the
sprint start and if you don't have an
elastic band here's what you can do
instead nearly every gym has one of
these cable machines so you can use this
attachment and get into this position
not only is it shown to improve sprint
times but it's also a killer ab workout
if you've learned anything new so far
make sure you hit the like button for me
literature suggests the exercises that
strongly activate the glutes and
hamstring muscles such as the remaining
deadlifts transfer over to maximum speed
sprinting because research shows that
eccentric training causes greater
improvements in sprinting ability than
concentric training if you combine these
two concepts it makes logical sense to
perform eccentric romanian deadlifts the
second study i mentioned eccentric
training was performed twice a week for
six weeks using ten reps the first week
consisted of one set and an additional
set was added each week for a total of
six sets by week six not only can these
transfers were better to spring the
traditional deadlifts but due to the
nature of the movement you don't need as
much weight so there's less stress on
your lower back to make this even better
you can do these with a single leg if we
have the appropriate balance the problem
with these though is that it's very easy
to do them wrong because it's a very
high coordination movement to solve this
we can use a foam roller to ensure
correct posture to the hips and use a
kettlebell to make sure we're going down
low enough this study used 50 high
school athletes to test the
effectiveness of unresisted and resisted
sled pushing over the course of eight
weeks they found significant
improvements in five to 20 meter sprint
times in the group that performed sled
pushes and no improvements in the group
that did unresisted sprint training i
found in my experience that pushing a
sled does two things that are very
effective to sprinting one it makes it
easy to get in the correct posture for
acceleration and get very low which is
quite difficult to do without pushing a
sled the only guys i've seen we're able
to get down low on the star are elite
sprinters like asafo powell two it
teaches you exactly how it feels to
drive the leg back into the ground
behind your center of gravity without
worrying about falling on your face
which is also hard to do because
normally this requires you to have
correct posture in the first place along
with a great deal of explosive power in
the studies subjects have two slept
pushing training sessions every week for
eight weeks with light moderate and
heavy loads each group saw significant
improvements especially over the first
five meters the group that had the most
improved sprint times was the one that
used heavy loads by the way if you guys
aren't sure on how to do any of these
exercises i'll be posting on tik tok how
to do them as well as variations for
each one there's some controversy in the
community as to whether or not these
transfer words are sprinting well a
meta-analysis reviewed six studies that
tested the impact of hip thrust as from
performance they found that four out of
six studies reported a significant
improvement in sprint times here's a key
factor that is likely the root of all
the confusion the two studies who failed
to see any results used heavier weights
which leads us to the conclusion that
lighter weights moved at higher
velocities are ideal for improving
sprint times with the hip thrust in
these studies the benefits were seen in
subjects after training for just eight
weeks or even less in some cases it's
exactly what they did in one of the
studies that successfully improved
sprint times it did four sets each week
and work their way down from a 12 rep
max to a six rep max there's not
significant research on this but i found
to make these better i like taking
things a step further and doing single
leg hip thrust as well at the end of the
day sprinting is a single leg movement
so it makes sense to also target each
leg individually as some of you guys
know i interviewed an olympian a while
back matthias buehler who is a two-time
olympian eight times national champion
and trained at the same camp as andre de
grasse he's been helping me out with
training and he's also recommended to me
the single leg hip thrust during the
summer phase of the sprint the
hamstrings have to work extremely hard
as two important things happen one side
flexion occurs it must contract to bend
the leg so as leg extension occurs the
hamstring must lengthen under high
amounts of force having weak hamstrings
that can't handle high amounts of force
in this manner is one of the reasons
behind hamstring injuries in order to
prevent that we must train the
hamstrings to be very strong as they
lengthen otherwise known as eccentric
strength the nordic curves have been
shown in multiple studies including this
meta-analysis as a highly effective
exercise for preventing hamstring
injuries studies also show that nordic
curls significantly improved spring
performance in 10 meter sprint times
after just 10 weeks of training here's
how they implemented this exercise over
the course of 10 weeks they increased
the training frequency from once a week
all the way up to three times per week
they perform two to three sets with five
to twelve reps gradually increasing the
volume over time this is the hardest
hamstring exercise i've ever personally
done i've only seen two people who can
go all the way down to the ground and
come back up the knees are her toe guy
and tyree kill one of the fastest
players in the nfl i'll be honest with
you guys the other week i actually found
something in my hamstring i thought i
almost pulled it fortunately i did it
but now i'm doubling down on this along
with a few other eccentric hamstring
exercises to make this even better we
can use a medicine box rather than
dropping to the ground once our body is
exhausted we can use it to get more time
under tension and get further down to
the ground again if you learn anything
new so far in this video make sure to
like button for me as effective as these
exercises are then that can help us run
faster unless we have a scientific
approach to warming up before sprinting
you can click here right now to watch
this video and it'll show you exactly
how to do that