Episode Summary

Most athletes think getting faster is simple: just run more sprints. But that's only scratching the surface. In this episode, we dive deep into the REAL science of speed development—from neural adaptations and power production to biomechanics and the mental game that separates good athletes from elite speedsters.

Whether you're a competitive athlete, weekend warrior, or coach looking to level up your programs, this comprehensive guide will change how you approach speed training forever. This isn't your typical "run faster" content. We go BEYOND the surface to explore the neuroscience, biomechanics, power development, and programming strategies that actually work.

IN THIS EPISODE YOU'LL LEARN

✅ Why your nervous system (not your legs) determines your speed

✅ The force-velocity curve and rate of force development explained

✅ Technical mistakes that are killing your speed (and how to fix them)

✅ The mental component elite sprinters use to unlock performance

✅ How to program speed training for maximum results

✅ Sport-specific speed strategies for football, basketball, soccer & more

✅ Common mistakes that keep athletes slow (even when working hard)

KEY TOPICS COVERED:

→ The Neural Foundation of Speed

• Motor unit recruitment & rate coding

• High-threshold motor units & Type II muscle fibers

• Intermuscular coordination & stretch-shortening cycle

• Central nervous system fatigue

→ The Power-Speed Relationship

• Force-velocity curve fundamentals

• Rate of force development (RFD)

• Olympic lifts, plyometrics & reactive strength training

• Horizontal vs. vertical force application

→ Technical Efficiency: The Hidden Speed Killer

• Ground contact time & biomechanical efficiency

• Proper posture and body positioning

• Arm action mechanics & stride optimization

• Common technical faults and how to fix them

→ The Mental Component of Speed

• The paradox of "relaxed effort"

• Visualization & mental rehearsal techniques

• Confidence, flow state, and attentional focus

• How tension kills speed performance

→ Sport-Specific Speed Development

• Linear speed vs. multidirectional speed

• Acceleration vs. maximum velocity training

• Speed endurance & repeated sprint ability

• Position-specific training needs

→ Programming for Speed Development

• Periodization principles for optimal results

• Weekly training structure & session design

• Volume, intensity, and recovery guidelines

• Exercise selection and progression strategies

→ Common Mistakes That Keep Athletes Slow

• Training speed when fatigued

• Neglecting strength development

• Ignoring technique work

• Insufficient recovery between sessions

• Sport-specific training neglect

PRACTICAL TAKEAWAYS:

✓ Speed work MUST come first in training sessions when your CNS is fresh

✓ Keep speed sessions to 300-600m total volume with full recovery between reps

✓ Implement 1:10 to 1:20 work-to-rest ratio minimum for true speed development

✓ Film yourself running to identify and correct technical inefficiencies

✓ Train across the force-velocity spectrum: maximal strength + explosive power + high-velocity speed

✓ Allow 48-72 hours recovery between high-intensity speed sessions

✓ Use progressive overload with plyometrics, Olympic lifts, and resisted sprints

✓ Always match your training to sport-specific demands

RESOURCES & RESEARCH CITED:

→ "The Science and Practice of Strength Training" by Zatsiorsky

→ Frans Bosch's motor learning and coordination research

→ Force-velocity curve training applications

→ Stretch-shortening cycle mechanics

DISCLAIMER

This podcast is for educational and informational purposes only and should not be considered medical, fitness, or professional advice. Always consult with qualified healthcare and fitness professionals before making changes to your training, supplementation, nutrition, or health practices. Individual results may vary. The host and producers are not responsible for any adverse effects or consequences resulting from the use of any information, suggestions, or procedures discussed in this podcast.

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About Brandon Smitley

Instagram: @bsmitley @team.thirst

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Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.