Max Speed Protocol

The Speed Gap: Athletes often fail because they train like powerlifters. A powerlifter takes 0.6 seconds to produce max force, but sprints, vertical jumps, and swim dives happen in 0.1 seconds. You must bridge this gap to reach true potential.
Train RFD (Rate of Force Development): You must teach your nervous system to fire instantly. Focus entirely on how fast you produce force, not just how much weight you move.
Stiffen the Spring: Muscles produce force; tendons transfer it. Loose tendons act like rubber bands and absorb your jump height. Stiff tendons act like steel rods and transfer power instantly to the floor or starting block.
Lift Heavy First: Exercise order dictates adaptation. Heavy lifting alone decreases muscle speed, while power training alone risks tendon injury. Do heavy strength training first, followed immediately by power training (Deutsch & Lloyd, 2008).
Hit the 30% Target: To build explosive tendon stiffness, use exactly 30% of your 1-Rep Max (1RM) for dynamic movements (Wilson et al., 1993). Do jump squats or med-ball throws. Move as fast as humanly possible.
Cut the Volume: High aerobic volume kills explosiveness. It builds slow-twitch fibers and drains your nervous system. Olympic sprinters and swimmers break world records by dropping total volume massively and resting 3 to 5 minutes between sets.

Max Speed