Hey family—Happy Thursday!

Sorry this is arriving late to your inbox. Not sure if it’s dengue or depression (hehe) but I’m very low energy after coming back from Brazil.

This week, we’re talking about speed—how to build it, refine it, and train it with intent.

A Flagship athlete asked me this week how to move faster through a movement, which got me thinking—what does it really take to get faster?

Whether it’s gymnastics, sprinting, or lifting, speed isn’t just about going HARDER—it begins with moving SMARTER.

Let’s learn more 👇️ 

The Science of Speed: What Research Says & How to Train It Effectively

Speed is not just about effort—it’s about biomechanics, neuromuscular efficiency, and force application.

The difference between a fast athlete and an elite one isn’t just strength or conditioning—it’s how well they apply force in the right direction at the right moment.

So how do you train speed effectively?

It starts at sub-maximal intensities to refine movement efficiency. Then, progressively reinforcing force application under load allows an athlete to sustain speed at higher intensities. Finally, speed must be refined under maximal effort conditions to ensure technical efficiency holds under stress.

Here’s what the research says ⬇️ 

What Research Says About Speed Development

Speed is a neuromuscular skill, requiring both raw power output + motor unit coordination to produce force quickly and efficiently. Research shows that elite athletes are not just stronger—they apply force faster and in the optimal direction

Key Factors Influencing Speed Across Sports:

• Rate of Force Development (RFD): The ability to produce force rapidly is critical in jumping, lifting, cutting, or reacting explosively to stimuli. Research shows RFD is a primary predictor of an athlete’s ability to accelerate in any movement pattern.
  

• Force Application Mechanics: The direction of force matters. In sprinting, force must be applied horizontally for acceleration, while in weightlifting or jumping, it must be directed vertically. Misapplied force reduces efficiency and slows movement.
  

• Stretch-Shortening Cycle (SSC) Efficiency: Athletes with high neuromuscular coordination can store and release energy more effectively, improving reactivity in sprinting, jumping, and change-of-direction movements.
  

• Neural Drive & Coordination: The speed at which the nervous system signals muscles to contract determines how quickly an athlete can react and move. This is critical in sports like football, basketball, and combat sports, where reaction speed is as important as raw power.

Bottom Line: 

To increase speed, you need to develop explosive force production, apply it efficiently in the intended movement pattern, and train your nervous system to coordinate it all under real-world conditions.

So what does that look like in practice? 

Where do you start?

Step 1: Train at Sub-Maximal Intensities First

Before an athlete can express true speed, they must develop efficient movement patterns that allow them to apply force in the right direction with minimal energy waste.

Training at sub-maximal intensities (up to 50% max effort) allows for technical refinement without fatigue interfering with mechanics. Increasing intensity too soon reinforces poor movement patterns, energy leaks, and inefficiency.

The key is to break down the movement you’re training, slow it down, and ensure every rep is executed with precision.

What That Looks Like Across Difference Sports:

• Lifting & Olympic Weightlifting – If you want to improve bar speed, train different phases of the lift at lighter intensities (50% of 1RM) to refine bar path, timing, and acceleration.
  
  Example: Pull variations (clean pulls, snatch pulls), paused lifts, and technique drills improve rate of force application without fatigue compromising form.
  

• Running & Sprinting – If you’re looking to increase stride efficiency and top-end speed, refine your stride mechanics and force application at lower intensities before progressing.
  
  Example: Sprint technique drills, acceleration work at ~70%, and resisted sprints with light sled loads (~10% body weight) reinforce proper mechanics before moving to max-intensity sprints.
  

• Change of Direction & Agility – Athletes in field and court sports must optimize cutting mechanics and force transfer before executing at full speed.

  Example: Sub-maximal change-of-direction drills, deceleration training, and agility drills at ~50-70% intensity focus on positioning and efficiency before adding speed.
  

• Gymnastics & Body Control – Athletes refining toes-to-bar, muscle-ups, or kipping movements must focus on mechanical efficiency before adding speed.
  

• Example: Controlled eccentric work, strict variations, and positional drills improve movement sequencing and reduce energy leaks.

Some Important Programming Considerations:

• Execute speed drills and sub-maximal work early in a training session, when the nervous system is fresh.
  

• Prioritize quality over intensity—each rep should reinforce optimal mechanics, not just power output.
  

• Progressively build intensity over weeks, ensuring mechanics hold as speed increases.

Step 2: Reinforce Speed Under Higher Intensities

Once movement efficiency is refined at sub-maximal intensities, the next step is to gradually increase intensity while maintaining mechanics.

Many athletes build solid movement patterns at lower intensities, but as soon as fatigue, resistance, or competition-level speed is introduced, their form collapses.

You must be mindful of this. 

Record yourself with your phone, have a coach watch you, or get feedback from a friend, so you can understand if / how your form may be breaking down at higher intensities.

Only once you’re sure your mechanics are staying strong at higher intensities do you continue to build in intensity.

What Increased Intensity Looks Like:

• Lifting & Olympic Weightlifting – If you want to increase bar speed and power output, introduce velocity-based training (VBT) and contrast methods to reinforce explosive movement under heavier loads.
  

  Example: Cluster sets, Olympic lifts at 80-90% 1RM, and contrast training (heavy squats paired with jumps) improve rate of force development (RFD) under load.
  

• Running & Sprinting – To sustain top-end speed, athletes must reinforce sprint mechanics under near-maximal effort conditions.
  

  Example: Sprint work at 90-95% intensity, overspeed sprinting (slight downhill sprints), and resisted sprints with moderate sled loads (~15% BW) improve stride turnover and acceleration efficiency.
  

• Change of Direction & Agility – Once movement efficiency is built at lower intensities, athletes must react and accelerate explosively in unpredictable scenarios.
  

  Example: Reactive agility drills (partner shadowing, reaction-based cone drills) and resisted agility work (banded lateral cuts, sled pushes) reinforce fast, controlled movement.
  

• Gymnastics & Body Control – Advanced gymnastics movements require athletes to sustain form under high repetition volume or intensity.
  

• Example: Kipping muscle-ups, bounding toes-to-bar, and dynamic bar transitions train force application and movement efficiency under intensity.

Step 3: Continue Building Speed and Strength

As you continue increasing intensity, be mindful that technical efficiency alone may not be enough.

At some point, if you lack the necessary strength or power, you will hit a speed ceiling—a point where you simply cannot move faster without improving force production.

That’s why it’s important to determine whether your limiter is technique or strength.

If mechanics hold up but speed isn’t improving, your strength may be the limiting factor. On the other hand, if form breaks down as intensity increases, you need to refine mechanics before adding more load or speed.

Again, recording yourself or working with a coach is the best way to track this. A trained eye (or video feedback) will help you identify whether your progress is limited by movement quality or raw strength.

Takeaway

Speed development requires both technical refinement and progressive strength gains.

• Start by training movement patterns at lower intensity, focusing on well-executed form. Slowly introduce additional weight or intensity.

• If your mechanics are breaking down, focus on reinforcing technique before increasing load or speed.

• If technique is holding but speed isn’t improving, shift focus to building maximal strength and power.
  

• Continuously assess and adjust—what worked at one phase of training may not be what you need in the next.

Speed is about moving better—and it’s about making sure you have the power and strength to sustain it. Keep refining, keep building, and keep pushing your limits!

Movement of the Week: Prone Back Extension

This Prone Back Extension shown below, also called the Superman, is a simple yet highly effective exercise for building posterior chain strength, spinal stability, and core endurance.

It might not make you fly like Superman, but it reinforces midline control, improves posture, and reduces injury risk—all of which are critical for athletes across every sport.

Why It’s Beneficial:

• Builds Posterior Chain Strength – Engages the lower back, glutes, hamstrings, and scapular stabilizers to improve force transmission in sprinting, jumping, and lifting.
  

• Improves Core & Spinal Stability – Strengthens the lumbar spine and deep core muscles, reinforcing proper posture and power transfer.
  

• Reduces Injury Risk – Addresses imbalances between anterior and posterior chain muscles, helping prevent lower back pain and inefficient movement mechanics.

How to Perform:

1. Lie face down, arms extended overhead, legs straight, core engaged.

2. Lift arms, chest, and legs together, keeping tension in the posterior chain.

3. Hold for 1-3 seconds, then lower slowly and with control.

How to Incorporate It:

Use as an accessory movement for posterior chain strength and spinal stability

• As a Warm-Up: 3 sets of 10 reps before lifting or sprinting.

• For Strength: 3-4 sets of 10-15 slow reps for posterior chain development.

• For Core Stability: 3 sets of 30-45 second holds to reinforce spinal control.

Ivan’s New Flagship Training Schedule

Starting this coming Monday, March 24, my schedule at Flagship is changing, with even more opportunities to train together.

Check out the below video more details.

And if you wanna come check out a class, reply to this email to let me know!

incredible.ivan

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That’s it for this week!

Remember, speed isn’t just about going harder—it’s about refining movement, applying force efficiently, and reinforcing mechanics under intensity.

Train with intention, stay consistent, and keep refining your craft.

See you in the gym—or in next week’s newsletter!

<3
Ivan