How To Get FAST in 2024: Train Less

Key wellness / performance / productivity takeaways (how to get faster by training less)

• Stop the “base-building” mistake (especially long slow running)

  • The speaker argues that lots of slow running + slow lifting (common in cross country and traditional “base” training) can lead to:
    • Too much wear-and-tear
    • Slow-twitch dominance (less transfer to sprinting)
    • A higher risk of becoming an injured, slow athlete
  • Personal example: a hip flexor injury after heavy cross-country running over the summer, which resulted in slower track sprint performance.

• Use a 3-category sprint training framework (only 1× per week each)

  • The framework splits training into:

    • Acceleration-based work

      • Focus: improving 0–10 and 10–20 yard sprinting
      • Pairings: max vertical jump and one-foot jumps
      • Training volume: much lower than people think
      • Typical cap: up to ~250m total acceleration volume in sets (not one continuous 250m)
      • Example session (for ~sub-11 athletes):
        • 6 × 20m resistance sprints (10–20% body weight)
        • Resistance options: sled, band, or hill

    • Max velocity work

      • Focus: top-end speed with shorter volume
      • Typical range: ~80–150m total
      • Example approach:
        • 8–10 sets of flying 10
          • Build 10–20 yards, then run max in a vertical/run-up position for another 10–20 yards
        • Lots of rest between reps
      • Suggested pairing: plyometrics + posterior chain lifting

    • Speed endurance (real speed-focused endurance)

      • The speaker criticizes advice to run miles and miles
      • Goal: endurance that improves sprint performance for 100/400/800m, not slow aerobic conditioning
      • Method:
        • Longer, max-intensity sprints with high rest
        • Example: 200m max effort reps
        • Rest: ~5–10 minutes
        • Stop when performance drops by ~1–10% (don’t force form/pace past the intended speed-endurance target)

• Keep “elastic base” principles: avoid slow aerobic junk out of season

  • The system emphasizes minimal/limited slow aerobic work (e.g., jogging for hours).
  • Such work is mainly reserved for:
    • When fully in-season, or
    • Only 1–2 months out of preseason

• Support performance with strength + nutrition

  • The speaker highlights strength and nutrition as essential alongside sprint programming.
  • They encourage viewers to join the program/community for more structured guidance.

Presenters / sources

• Presenter: Unspecified (speaker is the creator/coach narrating the subtitles; name not provided in the text)
• Programs / sources referenced:
  • Speed Academy (source of workouts and the 12-month sprint transformation program)
  • Elastic Base Training (the speaker’s training system)
  • Private Discord (Speed Academy community mentioned)