Best Strength Exercises for Speed
The Best Strength Exercises for Speed (That Actually Work)
Want to run faster? It’s not just about logging miles. Strength training is the secret weapon most runners and athletes ignore. But not you—because you’re about to learn the best strength exercises for speed that’ll make you leave the competition in the dust.
Why Strength Training = More Speed
Think of your body like a car. Endurance is the fuel tank, but strength is the engine. A bigger engine means more power with every stride. I’ve seen high school sprinters shave seconds off their 100m times just by adding these moves—no extra running required.
The 5 Must-Do Exercises
1. Bulgarian Split Squats
Single-leg strength is king for speed. These brutal-but-brilliant squats build explosive power in your quads and glutes. Pro tip: Start bodyweight, then add dumbbells when you can do 10 reps without wobbling like a newborn giraffe.
2. Deadlifts (Hex Bar or Traditional)
Deadlifts teach your hips to fire like a slingshot—critical for acceleration. A college football player I trained added 50lbs to his deadlift and saw his 40-yard dash drop by 0.3 seconds. That’s the difference between getting scouted or sitting on the bench.
3. Single-Leg Romanian Deadlifts
Balance, hamstring strength, and bulletproof knees? Yes please. These prevent injuries while building the posterior chain that propels you forward. Hold a kettlebell for extra oomph.
4. Box Jumps (With Control)
Explosiveness 101. The key? Land softly like a cat—don’t crash down. Start with a 12-inch box, focus on hang time, and work up gradually. I’ve had clients gain 2+ inches on their vertical leap in 8 weeks doing these twice weekly.
5. Sled Pushes/Drags
The ultimate sport-specific strength builder. Heavy sleds build starting power, light sleds work top-end speed. No sled? Use a car (parked, with someone braking—safety first).
Quick safety note: Box jumps, heavy deadlifts, and sled work are demanding on your joints and lower back. Master bodyweight versions first, progress the load gradually, and check with a physician or coach before starting if you're new to strength training or have an existing injury.
Common Mistakes That Slow You Down
- Going too heavy too fast: Form trumps weight every time. Master the movement pattern first.
- Ignoring single-leg work: Running is a series of single-leg jumps. Train accordingly.
- Skipping eccentric control: The lowering phase builds elastic energy for explosive takeoffs.
FAQs
How often should I do these?
2-3x weekly, with at least 48 hours between sessions. More isn’t better—recovery is where gains happen.
Will I get bulky?
Not unless you eat like a sumo wrestler. These exercises build lean, functional muscle for speed.
Can I do these with no equipment?
Absolutely. Bodyweight split squats, single-leg glute bridges, and broad jumps are great starters.
The Bottom Line
Speed isn’t just genetic—it’s trainable. Stick with these exercises for 8-12 weeks, and you’ll feel the difference in every step. Now get out there and make someone eat your dust.