Factors affecting speed

#1 – RELATIVE BODY STRENGTH – Athletes who are strong in relation to their bodyweight are
always fast. Think about this: the primary function of your bodies 600+ muscles is to contract to
move body parts. Only MUSCLE causes movement. If your muscles are weak, they can’t move your
body fast. Simple enough for ya?

I get athletes faster in a 400 square-foot room in the back of the gym commonly referred to as “The
Hole”. How on earth do I do this, you ask? I get them STRONG!

#2 – FLEXIBILITY – I feel flexibility is one of the most overlooked components of training.

If you go to a track meet at the high school, college or Olympic level you will notice that the athlete
that takes the FEWEST steps usually wins. Basically, a bigger and more powerful stride length
usually wins the race at the higher levels.
Remember this equation: FLEXIBILITY + Strength = stride length. A strong athlete who possesses
great flexibility will be able to cover more distance with each step, thus, winning the race.

#3 – BODY COMPOSITION – There’s no nice way to put this; If you’re fat, you will never be as
fast as you can be. Fat acts as excess baggage when trying to run. Do you think you would be able
to run a faster 40-yard dash if I put a 20lb. weighted vest on you? Of course not! Clean up your
diet, shed some fat and watch your speed increase at a record pace!

#4 – TECHNIQUE – Most people list technique as the #1 factor that affects an athlete’s speed.
Although I feel that technique is important, I list it last for the following reason: If you’re fat, weak
and not flexible, how the heck are you going to be able to perform the proper running technique?
You see, proper running mechanics require an athlete to possess factors #1, #2 and #3! Always
work on the above 3 attributes while learning proper technique. Running correctly will enable you to
expend less energy when sprinting. The more efficient you run, the faster you can become.

Faster and more explosive

“Believe it or not, I only do 3 or 4 exercises with all of my athletes (including the pros)
on leg day:”

Exercise #1 - Always do a squat or deadlift variation (I favor box squats and trap bar deadlifts.
YOU MUST BE COACHED PROPERLY ON THESE FIRST! Warm-up properly and work up to 4-5 sets of
6-10 reps on one of these exercises.

Exercise #2 - Always follow squats or deadlifts with a single leg movement. Step-ups, single leg
squats with the back leg elevated and barbell reverse lunges are all favorites of mine. (There are
pictures of all of them on the "training pics" section of this site.) Choose one of them and do 3 sets
of 10-12 reps each leg.
 Exercise #3 - Always finish with hamstrings! My athletes always finish their leg workouts with
glute-ham raises, reverse hypers, pull-throughs or leg curls. I'm assuming you don’t have access to
the first three exercises so do 3 or 4 sets of 8-10 reps of leg curls.

Exercise #4 - Always do "core" work (abs and low back) for 5-10 minutes after legs.

In-Season Workout

You must know that you can maintain your size and strength by lifting only 2 days a week. I feel
the best way to go about this is to lift the day after the game (usually Sunday) and then again mid-
week. The day after the game I would focus mostly on muscle mass maintenance. Warm-up and
then perform 2 work sets of 6-10 reps for all the major muscle groups of your body. This workout
will help you recover from your game as well as prevent muscle mass loss. A sample workout is as
follows:

A. Barbell Squats – 2 sets of 8-10

B. Flat Dumbell Bench Press – 2 sets of 8-10
C. Chin-ups – 2 sets of max reps
D. Standing lateral raises – 2 sets of 8-10
E. Dumbell Curls – 2 sets of 8-10
F. Swiss ball crunches – 2 sets of 25
*After you warm-up, this workout shouldn’t take you longer than 35 min.

You would perform your “explosive” lift(s) during the second workout of the week. This is the day
you can also work on your “weak links” (usually upper back/external rotators). Here’s a sample
workout for Tuesday or Wednesday:

A. Hang Cleans – 3 sets of 3

OR
A. Box Squats with chains (50-60% of 1RM) – 6 sets of 2
B. Reverse Hyperextensions – 2 sets of 10
C. Bent-over Dumbell Rows – 2 sets of 8 each arm
D. Cable external rotation – 2 sets of 12 each arm
E. Abs (choice)

Getting a better 40 yard dash time

My advice to you would be to keep your sprinting distances shorter than 40 yards during this time
of year. The only time you have to exceed this distance is about 4-6 weeks before you go to camp.
At this point, anything over that distance isn’t a speed session; it’s an endurance session. And
there’s no need to build speed endurance before you have built any speed! Always start your speed
sessions with a dynamic warm-up and then work on your football stance and start, 10 & 20 yard
sprints and explosive lateral movements. You can split these things up over the 2 speed workouts.
And get strong in the weight room!

Also, spend at least 20 minutes working on flexibility 3X a week. Top priority should be given to
your hip flexors, gluteals, hamstrings, adductors and quads. After a couple of weeks, bump the
flexibility up to 5X a week. Remember that in order to become more flexible, you must TRAIN for
flexibility! So take it seriously.

Stronger Triceps=Stronger Bench Press

Below is a list of my 5 favorite triceps exercises for developing freaky tricep strength. Try
performing one of them as the first exercise on your “chest” day. Multiple sets of low reps is the
best way to get strong. Try performing 4-5 sets of 1-5 reps. Alternate these exercises every 2
weeks. DON’T perform any regular barbell bench presses during this time. After 8-10 weeks, test
your bench press. You’re going to be amazed at how much stronger you will be without having
benched!

#1 – Rack lockouts
#2 – Weighted dips
#3 – 14” grip board presses
#4 – Olympic bar skull crushers
#5 – Decline dumbell tricep extensions

100 meter In-season lower body

It sounds like you’re following my example leg program for the off-season. I wouldn’t lift legs twice
a week during the season. I would lift upper body twice a week and lower body once a week. You
can maintain your leg strength during track season with one productive leg workout a week. Try to
perform the one leg workout as far away from your track meets as possible. For example, if your
track meets usually fall on Mondays and Thursdays, you should lift legs on Friday.

Make sure you cut down on the volume as well. I would perform only 2-3 exercises per workout.
Start with a squat or deadlift variation for multiple sets of low reps (For example, 5-7 sets of 2-5
reps). This is more neural training and it won’t make you too sore. I would then move onto a single
leg movement with a more traditional set/rep scheme (For example, step-ups for 2-3 sets of 8-12
reps). I would finish your leg workout with a hip extension movement for 2-3 sets (For example,
reverse hypers, pull-throughs or sled dragging).

By the way, stay away from knee flexion exercises such as leg curls during the season. I like them
better for the initial stages of the off-season, not during the season. They have a tendency to
tighten the hamstrings and may increase your risk of pulling a hamstring during a race.
Safely doing Step-ups

Most of the step-up variations that we do with our athletes involve keeping the working leg on the
box the entire time. We coach our athletes to set up on the box with the knee placed in front of the
toe of the working leg. (Make sure that the foot of the working leg remains flat on the bench.) The
upper body is angled foreword with their chest placed over their thigh and low-back slightly arched.
The leg that is on the ground should be locked out and the athlete should think about pulling their
toes up in their shoe. This inhibits the calf and prevents that athlete from pushing off of the non-
working leg. Our athletes pause in the top position without touching the non-working leg to the box.
The eccentric portion of the lift is controlled. When the non-working leg touches the ground, our
athletes are coached to reset, pause and then explode back up. This step-up technique forces the
athlete to perform static overcome by dynamic work. This is a great way to improve 1st step
quickness and explosive power.

How to manipulate the Conjugate Method for "athletes"

Unfortunately, there is nothing out there written on how to apply the Conjugate System to athletes.
As you already know, most of the publications in this country are centered around the Western
(linear) periodization model. It’s frustrating. I’ve spent the last couple of years trying to “un-learn”
a lot of the concepts that I learned in college.

Since you have a solid educational background, I would recommend you read “Science of Sports
Training” by Tom Kurz and “Supertraining” by Mel Siff and Yuri Verkhoshansky. They both explain
some of the concepts behind the Conjugate System. But, you have to then formulate your own
opinions with regards to using this system with athletes after reading these texts.

Here are some of my thoughts about incorporating the Conjugate System with athletes:

Remember that “Conjugated” means that you train many aspects of strength at the same time. You
don’t train them in different cycles as you would with the Western method of periodization. The
theory is that in order to get the best results, you need to raise all aspects of strength at the same
time (maximal strength, speed-strength, strength-endurance, etc.). If you do it in phases (western
periodization), you will lose what you have gained as you move into the next phase. (Example: If
you complete a 6-week hypertrophy phase and then lose most of the muscle that you gained when
you go into the next phase, what was the purpose of the hypertrophy phase?) Remember that if
you stop training it, you won’t retain it!

If you were to use the Conjugate method of periodization with athletes, you would devote one day a
week to force development using the dynamic-effort method and one day a week to max strength
using the maximal-effort method. On max-effort day, you must train with weights using 90%-100+
% and constantly try to break records on special exercises. The more advanced your athletes are,
the more often they should rotate special exercises. The dynamic-effort day is devoted to moving
 lighter weights with the greatest possible acceleration. This is the only periodization model that
allows you to “peak” continuously throughout the year.

Now, I think that the Westside Barbell method for training lower body is a great way for most
athletes to train their legs. The one major change that I make with my athletes is that I add more
lunge, step-up and split squat variations. Simply put, I think “athletes” need more unilateral work
compared to powerlifters.

As far as the upper body exercise selection is concerned, that varies depending on the athlete’s
training level and sport. For example, floor presses, rack lockouts and board presses are great core
exercises for football lineman, but they may not be the best choices for a baseball player. Don’t be
afraid to “think outside of the box” and develop your own exercise choices for different athletes on
max-effort day and dynamic-effort day. For example, instead of always doing ballistic bench-
presses on dynamic upper body days, I sometimes do dynamic chin-ups with my wrestlers as their
“core” lift.

Hope this gives you some guidance on a very in-depth subject.

Never stop learning!

Pre-Deadlift routine

First, we get their core temperature up by performing a 5 minute active warm-up of basic
calisthenics (body squats, jumping jacks, etc.) Then, I perform a specific PNF stretch for their
hamstrings and glutes. Finally, they perform a static stretch for their hip flexors and calves. This
pre-deadlift warm-up will work wonders for your form. It will also enable you to lift heavier weights!
In-season football training

Q: Hi Joe,

I’m a Division II football coach looking for the best possible way for my team to strength-
train in-season. Our team followed your ‘Westside for skinny bastards’ program over the
off-season with great success. The problem is that we’re only 2 weeks into the season
and I notice that many of our kids have lost weight and strength. For the past two years
we’ve only lifted on Wednesdays (we play on Saturday’s) but I’d like to add another day
or two in there. Realistically we can always get two days of lifting in during the week.

Any guidelines that you can provide me with would be greatly appreciated.

Joseph

A: Joseph,

You are experiencing a common problem. Most athletes gain size and strength in the off-season,
only to see their gains disappear when it really counts. I always ask my football players, “What
good is it to be big, strong and fast in May, if you are going to let yourself get small, weak and slow
in November?” This question usually helps them realize the importance of a properly designed in-
season strength & conditioning program.

It is appropriate that you said that you’re kids have lost weight AND strength. I say this because the
#1 limiting factor in maintaining your strength during the season is your ability to maintain your
bodyweight/muscle mass. If you lose weight during the season, chances are your strength will be
lost as well. Basically, the best way to maintain your strength during the season is to maintain your
muscle mass. The in-season programs I design for my football players keep this in mind.

You also mentioned that you could realistically lift 2 days a week. The good news is that’s all you
need! I think that one of the reasons high school and college players give up on their in-season
strength training is because they set unrealistic training goals. They say that they’re going to lift
everyday and then when they don’t have the time, they get frustrated and quit training all together.
 Remember that your players now have to go to class, football practice and meetings. All three of
these are of utmost importance. So we must set realistic goals.

It’s important to know that your players can maintain their size and strength by lifting only 2 days a
week (and eating enough, of course). I feel the best way to go about this is to lift the day after the
game and then again mid-week. The day after the game I would focus mostly on muscle mass
maintenance. Warm-up and then perform 2-3 work sets of 6-15 reps, using a controlled tempo, for
all of the major muscle groups of the upper body. Then, I would do some light running/jogging. This
workout will help you recover from your game as well as prevent muscle mass loss. A sample
workout is as follows:

-SUNDAY-

A. Incline Dumbell Bench Press, palms in – 2-3 sets of 6-12 reps

B. Chin-ups or Lat Pulldowns – 2-3 sets of 6-15 reps
C. Standing dumbbell shrugs – 2 sets of 10-15 reps
D. Rope pushdowns – 2 sets of 10-15 reps
E. Standing hammer curls – 2 sets of 10-15 reps
F. Seated external rotation, elbow on knee – 2 sets of 15 reps
G. Ground-based abdominal circuit
H. 6-8 40-yard striders (easy tempo)

*After you warm-up, this workout shouldn’t take you longer than 55 min.

You would perform your “explosive” lift(s) during the second workout of the week. This is the day
you can also work on your “weak links” (usually upper back, lower back, external rotators). Here’s a
sample workout for Wednesday:

-WEDNESDAY-

A. Box Squats (straight weight or weight + chains) – 6 sets of 2 reps using 50% of 1RM
B. Reverse Hyperextensions – 2 sets of 10-15 reps
C. Dynamic bench press (straight weight) – 6 sets of 3 reps using 50% of 1RM (You can perform
2-3 heavy singles after your speed sets every 3 weeks.)
D. Cable or dumbbell external rotation, elbow at side – 2 sets of 15 reps each arm
E. Abs (choice)

Hope these guidelines help.

Joe D.
100 meter training

How would you go about training a 100-meter sprinter? Can you list track work, event-
specific endurance and strength training? I’m really interested in what you would do in
the weight room as I’m assuming that muscle mass can hinder sprinting speed. Because
of this, I’m sure that you would have to change your methods.

Thanks coach!

A: I answered a similar question to this one on the T-Mag guest forum last week, but I’ll review
some key points again. Before I get started, I want to preface my statements by saying that my
recommendations are for an advanced sprinter – not a high school kid or beginner. There’s a big
difference.

First of all, strength training is ESSENTIAL to all sprinters - especially 100m runners and below! The
shorter the distance of the race, the more important strength and explosive power becomes. Last I
checked, Ben Johnson and Maurice Greene were both carrying around some serious muscle on their
frames.

This is a very in-depth question with regards to all of the specific aspects of training a sprinter. I
don't have the time to map out an entire program for you; but I'll give you some key points on how
I train my sprinters. Hopefully this helps you to design a productive program for yourself.

1. The faster you are, the LESS often you sprint. Sprinting at 100% places great stress on the
CNS. The faster you are, the longer it takes to recover from workouts. Sprinting all-out in
your event should only be done once every 7-10 days for advanced athletes.
2. Build speed BEFORE speed endurance. In other words, if you have no speed, how are you
going to build speed endurance? Yet, I still see coaches having their 100m runners running
400's and 800’s to "build endurance" for their 100. This is BULLSHIT! The 100 and 800, for
example, have completely different energy system requirements. I start my 100m athletes
with 10m sprints and work their way up. Remember that the shorter the race, the more
important the start and first 10 meters becomes!
3. Knowing that the start and first 10m is essential to these short sprints, we must know how
to train for them. Your 1st step and 1st 10m power is predominantly a function of your
TECHNIQUE and RELATIVE STRENGTH. Build the proper strength in the weight room and
then get coached properly in the start and first 10m. (You can practice this aspect of the
race much more often than other aspects. Because it's such a short distance, you recover
faster and you're much less likely to pull a muscle.)
4. Once you've built an explosive start, work your way up by running 30m, 60m, 100m.
Remember to build your speed first, then work on the "endurance" aspect of the race.
5. Work on exercises that have the best carryover to sprinting in the weight room. Squats,
deadlifts, barbell reverse lunges, single leg squats, reverse hypers, glute-ham raises, chin-
ups, step-ups, etc. Incorporate the dynamic-effort method as well as the max-effort
 method into your programming. I do feel that high-rep training does have it's place in a
sprinter's training arsenal as well, but the timing is crucial. Also work on timed sets. For
example, if you're training a 100m runner whose goal is to run a 10.5, have him perform
10.5-second sets. For example, performing as many single leg squats as possible in 10.5
seconds. Do 2-3 week mini cycles with this type of exercise where the goal isn't to lift
heavier; it's to lift FASTER. The goal of this type of training is to increase the athlete’s rate
of force development. (It is NOT intended to match the limb speeds of sprinting.)

These are just some tips off of the top of my head. Hopefully they helped. Oh, one more thing,
don't overlook the nutrition aspect of your training. The people that think weightlifting makes them
"bulky and slow" usually think this because they eat like shit! Remember that weightlifting in
conjunction with a poor diet CAN make you slower! This is because although your absolute strength
may increase, your relative strength may decrease if you're making poor food choices.

Get stronger, eat clean, work on your flexibility and practice your technique!

Did too much muscle hinder Ben Johnson’s speed?

I don’t think so!

Joe D.

Adding a 2nd leg day to the "Westside for Skinny Bastards" program

Q: Joe,
I just got done reading your Westside for Skinny Bastards article on www.t-mag.com. I
must say that it was the best article I’ve ever read on that site and I’ve been following T-
Mag since issue #1! I literally couldn’t sleep last night because I was so excited to get to
the gym this morning! Now I have 3 questions:

1. What kind of rest intervals do you prescribe for max effort lifts?
 2. How many reps are you shooting for on your upper body repetition lift?
3. I would like to incorporate a 2nd lower body day but I don’t have a sled. Can you

give a sample “repetition” leg day for me? Although I’m not huge (yet) I will be
able to recover from 2 leg days as I have recently begun my first cycle.

Thanks bro! Keep turning your boyz into animals!!!

Rock

A: Rock,
It’s great to see how fired up everyone is about the Modified Westside Program. The responses that
I have received regarding my recent article have been overwhelming! I think there’s going to be a
lot of big & strong individuals walking around this summer.

Anyway, let’s move onto your questions:

1. There is no set rest interval for the max effort lift. Generally speaking, my lifting partners
and I just go back and forth through the warm-up sets. There is probably between 60 & 90
seconds between warm-up sets. When it comes time for the grand finale, we slow down the
pace a little. Personally, I’m stronger if I wait between 3-4 minutes between maximal
attempts. Remember, the purpose of max effort day is to lift the most amount of weight
possible. If this means taking a longer rest, take your time! You can pick up the pace when
you move on to the supplemental lifts.
2. On your repetition upper body lift you will choose a weight that you can perform
approximately 20-35 reps with on your first set. Stick with the same weight for all 3 sets.
Record the total number of reps that you performed for all 3 sets. The goal is to perform
more reps with the same weight the following week.
3. Here’s a sample Repetition Lower Body template:

NOTE: Choose exercises from the list that you DIDN’T perform on your 1st lower body day.

A. Unilateral Movement - Perform 3 sets of 15 reps each leg

*Choose from the following list of exercises:
Single leg squats, back leg elevated
Barbell step-ups with knee lift
Barbell reverse lunges
Barbell reverse lunges, front foot elevated
Barbell reverse lunges, front foot elevated (with knee lift)
Low-pulley split squats, front foot elevated
Walking lunges
“Speed-skater” squats (1 and a half rep single leg squats)
Barbell step-ups

B. Posterior Chain / Hamstring movement – Perform 3-4 sets of 10-15 reps for
TWO of the following exercises:
 Glute-ham raises
Reverse hyperextensions
Seated or standing good mornings
Pull-throughs
Leg curls
Romanian deadlifts
Stability ball hamstring lifts

C. Weak Point Training – Perform 1 exercise for 3-5 sets of a lagging body part
(Common areas include – upper back, external rotators, abs, grip training, etc.)

Joe D.

Proper breathing while running the 40-yard dash

Q: Joe,
In running the forty how should the athlete breathe?
Thanks,
RP

A: RP,
Great question. Breathing may be the most overlooked component of running the 40-yard dash.
Proper breathing can have a profound effect on your forty time. One of my college athletes took .12
seconds off of his forty time this year just by correcting his breathing! (I was even a little bit
shocked how well it worked.)

Anyway, I’ve experimented with many different breathing patterns and I think I have found the
answer. The breathing pattern I am currently recommending is relatively simple and it works. There
are speed “experts” out there who will disagree with my method. Once again, I don’t care. I’ve
experimented with this method for quite some time and I think it’s the best. Although it takes some
practice, it is very efficient and can be mastered within days. Once again, this adheres to the
training economy. Here’s how to do it:

Once you’ve set up in your 3-point stance and you’re bringing your off hand to your hip, take a
HUGE breath in.

As you fire out of your stance, perform the Valsalva maneuver. Basically, you will forcefully “exhale”
without letting any of your air out.

Hold your breath through the first 10 yards. At approximately the 10-yard mark, exhale a little of
your air. (Make the exhale short & quick.)

At about the 20-25-yard line, exhale a little of your air again. (Again, make it short & quick.)
 At about the 30-35-yard line, perform a “relaxed” exhalation of the rest of your air. This final
exhalation should take you through the finish. You should be “out of air” at about the 41-42-yard
line.

You must practice this technique to get it down. The biggest mistake that athletes make is they
release all of their air too soon. For example, if you run out of air during your final exhalation at the
35-yard line, you will be slower (as well as light-headed). The 2 keys to this technique are:

1. Take a big enough breathe at the start so you have enough air to get you through the race.
2. Time your exhalations properly. (I suggest you practice this by performing tempo runs at
first. When you put it all together, it’s a great feeling!)

Joe D.

Pre-squat stretch

Q: Joe,
Whenever I do squats I have a tendency to get pulled forward and my heels come off of
the ground. (I know you like box squats, but I’m talking about Olympic squats.) I warm-
up properly, but I just can’t seem to correct the problem. Should I just put a block under
my heels or is there something else that I can do?
Sammy from Tennessee

A: Sammy,
This is a very common problem that can be caused by a number of different things. The best way
for me to help you would be for me to evaluate your squat form. Since I don’t think it would be
practical for you to fly in from Tennessee and squat for me, I’ll just give you some advice.

Many times this technique flaw is caused by a lack of flexibility. Again, it’s tough for me to give you
advice when I’ve never seen you squat, but my recommendation can’t hurt. Try this; after a light
warm-up, static stretch your calves and hip flexors before you squat. Yes, I said STATIC STRETCH
these muscles! This is one of the few exceptions to the rule of not static stretching before heavy
lifting. (“Weakening” these muscles with static stretching doesn’t hurt your squat do to the fact that
neither of these muscles are prime movers when squatting.) Increasing the length of these muscles
will help prevent you from getting “pulled forward” when squatting. Try the 2 stretches pictured
below before you squat. Let me know if your form gets better.
#1) WEIGHTED CALF STRETCH – Perform 2 sets of 20
seconds each leg

#2) STATIC HIP FLEXOR STRETCH – Perform 2 sets of

20 seconds each leg