Become the fastest you can
- Walk the fastest you can for 15 minutes.
Walk seven and a half minutes forward and the same number of minutes back from where you started. Do this three times a week.
- Follow the “getting stronger protocol” three times a week.
- Dynamic stretch
Over-and-under 6–7 reps, no more than five minutes before each session. Avoid static stretch.
- Bench press or push
Bench press: 2–3 sets at 95% 1RM, followed by one set of 5, 85% 1RM, or 10–12 repetitions of push-up.
Lift to the knees, then lower. Lowering is fine if you are not practicing high-speed running. After each round of deadlifts, perform one minute of plyometrics: box jumps of varying heights, jumping rope, or a few short, rapid 10-meter sprints. Two to four 10–15-meter sprints are the first option.
- Core exercise
3–5 sets of 3–5 repetitions of the Torture Twist with 30 seconds rest between sets.
- Practice speed like Barry's athletes.
Run until you cannot finish the distance for a specific running time or cannot complete ten repetitions in a predefined total time.
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