Sprinting and Weight Training: Speed & Power

For athletes seeking to maximize performance, the synergistic relationship between sprinting and weight training is undeniable. The National Strength and Conditioning Association (NSCA) advocates for integrated programs that combine both disciplines to enhance speed and power. Specifically, exercises like Olympic lifts, such as the snatch and clean and jerk, are crucial because their biomechanics closely mirror the explosive movements required in sprinting. Moreover, advanced training methodologies, often pioneered at facilities like the ALTIS training center in Phoenix, emphasize periodization to optimize both strength gains and speed development. Finally, legendary coaches such as Charlie Francis have demonstrated how to effectively blend weightlifting protocols with on-track speed work to yield world-class sprinting performance.

Unleashing Speed: The Power of Strength Training for Sprinters

Sprinting, at its core, is a display of explosive power and precise coordination. While technique and natural talent certainly play crucial roles, strength training forms the bedrock upon which optimal sprinting performance is built. It's not merely an accessory; it's a fundamental component that unlocks a sprinter's full potential.

The Strength-Speed Connection

The ability to generate force rapidly is paramount in sprinting. Strength training enhances a sprinter's capacity to produce greater ground reaction forces, which directly translates to increased stride length and frequency. This is the bedrock for both acceleration and maintaining top speed. Think of it as upgrading the engine of a race car—more power equals more speed.

But it’s not enough to simply be strong in the weight room. The goal is to transfer that strength into the specific movements required for sprinting. This is where power comes into play.

Beyond Speed: Injury Prevention and Athletic Development

The benefits of strength training extend far beyond just improving speed. A well-structured program is instrumental in injury prevention. By strengthening muscles, tendons, and ligaments, the body becomes more resilient to the high-impact forces experienced during sprinting.

Long-Term Benefits of Strength Training

This is where proper strength training builds a foundation for long-term athletic development. Balanced strength training helps correct imbalances and reinforces proper movement patterns. It's about building a robust and durable athlete who can withstand the demands of rigorous training and competition.

The Pillars of Effective Strength Training

To maximize the benefits of strength training for sprinters, it's essential to adhere to key principles.

Specificity: Training with Purpose

The principle of specificity dictates that training should closely mimic the demands of the sport. Sprint-specific exercises and movement patterns should be prioritized to ensure optimal transfer of strength gains to the track.

Progressive Overload: Continuously Challenging the Body

Progressive overload involves gradually increasing the demands placed on the body over time. This can be achieved by increasing weight, repetitions, sets, or exercise difficulty.

This constant challenge is essential for continued adaptation and improvement.

Neuromuscular Adaptation: Refining the Mind-Muscle Connection

Strength training isn't just about building bigger muscles; it's about improving the efficiency of the neuromuscular system. This involves enhancing the communication between the brain and the muscles, allowing for faster and more coordinated muscle activation. This leads to improved efficiency and power output.

Legends of the Track and the Weight Room: Key Figures in Strength Training for Sprinters

Sprinting isn't solely forged on the track; it's meticulously crafted in the weight room, guided by innovative thinkers and practitioners. These key figures have revolutionized our understanding of strength training's role in unlocking a sprinter’s true potential. Their approaches, born from rigorous study and practical application, have shaped modern training methodologies, leaving an enduring legacy on the sport.

Charlie Francis: The Pioneer of Integrated Weight Training

Charlie Francis, the controversial but undeniably effective coach of Ben Johnson, was a pioneer in integrating weight training into sprint programs. He understood that raw speed alone wasn't enough; athletes needed explosive power to maximize their potential.

Francis emphasized short, high-intensity workouts focused on exercises that directly translated to improved sprinting mechanics. He advocated for a holistic approach, where strength training complemented, rather than detracted from, on-track work.

Dan Pfaff: The Scientific Mind Behind Speed

Dan Pfaff is renowned for his deeply scientific approach to sprints and jumps. His methods are rooted in biomechanics, physiology, and a comprehensive understanding of the human body.

Pfaff is a master of individualization, tailoring training programs to meet the unique needs and strengths of each athlete. He emphasizes data-driven decision-making, constantly monitoring and adjusting training based on objective measurements.

Derek Hansen: Practical Speed Development

Derek Hansen is a highly respected speed coach known for his practical, no-nonsense approach. He bridges the gap between scientific theory and real-world application, providing coaches and athletes with actionable strategies for improving speed.

Hansen's work focuses on optimizing movement efficiency and developing explosive power through a combination of strength training, plyometrics, and sprint-specific drills. He stresses the importance of understanding the underlying principles of speed development, rather than blindly following generic training programs.

Boo Schexnayder: Functional Strength for Sprinting

Boo Schexnayder champions a philosophy centered on functional strength, emphasizing movements that mimic the demands of sprinting. He believes that strength training should enhance an athlete's ability to produce force in the specific planes of motion required for optimal performance.

Schexnayder is a proponent of integrated training, incorporating exercises that challenge the entire body and promote coordinated movement patterns. His approach aims to build robust and resilient athletes who can withstand the rigors of high-intensity training and competition.

Kelly Starrett: Mobility and Prehab for Peak Performance

Kelly Starrett, a doctor of physical therapy, has revolutionized how athletes approach mobility and prehabilitation. He stresses the importance of maintaining optimal joint range of motion and tissue quality to prevent injuries and enhance performance.

Starrett's work focuses on addressing movement dysfunctions and restoring proper mechanics through targeted stretching, mobilization exercises, and self-care techniques. His emphasis on prehab ensures that athletes can train consistently and effectively, without being sidelined by injuries.

The Impact on Sprinting Legends: Strength in Action

Usain Bolt: A Testament to Strength

Usain Bolt, the world's fastest man, exemplifies the power of dedicated strength training. While naturally gifted, Bolt's unparalleled success was underpinned by a comprehensive strength and conditioning program that focused on building explosive power and maintaining structural integrity.

Florence Griffith Joyner (Flo-Jo): Strength and Speed Redefined

Florence Griffith Joyner, or Flo-Jo, changed the way we thought about sprinting. Her incredible speed and power were, in part, due to a commitment to strength training that was ahead of its time for female sprinters. She demonstrated that strength could enhance both performance and aesthetics.

Carl Lewis: A Champion's Foundation

Carl Lewis, a dominant force in both the long jump and sprint, understood the critical role of strength and conditioning. His training regimen focused on building a strong foundation that allowed him to excel in multiple disciplines. He was known for his powerful physique and dedication to perfecting his technique.

Modern Sprinters: Continuing the Legacy

Christian Coleman: Power and Precision

Christian Coleman, one of the fastest men in recent years, integrates strength training to enhance his already explosive start and maintain top-end speed. His dedication highlights the importance of strength in modern sprinting.

Shelly-Ann Fraser-Pryce: Strength and Longevity

Shelly-Ann Fraser-Pryce's longevity and continued success at the highest level can be attributed to her commitment to strength training. By prioritizing strength and injury prevention, she has defied expectations and remained a dominant force in the sport for over a decade. Her performance is a testament to strength and resilience.

These figures, both coaches and athletes, have left an indelible mark on the world of sprinting. Their approaches, philosophies, and accomplishments serve as a reminder that strength training is not just an add-on, but an integral component of achieving peak performance on the track.

Decoding the Science: Foundational Concepts in Strength Training

To truly unlock a sprinter's potential, one must move beyond simply lifting weights. Effective strength training isn’t about random exercises; it's about understanding and applying the fundamental scientific principles that drive adaptation and enhance performance. This section unpacks these core concepts, providing the knowledge needed to build a robust and effective training program.

The Cornerstone: Progressive Overload

At its heart, progressive overload is about consistently challenging the body. It means gradually increasing the demands placed on your muscles over time. This can be achieved by increasing weight, reps, sets, or decreasing rest time. Without it, adaptation plateaus, and progress grinds to a halt.

Progressive overload forces the body to adapt. It becomes stronger, faster, and more resilient. It is the singular most important ingredient to building a strength program.

Specificity: Training for the Track

The principle of specificity dictates that training should mimic the demands of the sport. In sprinting, this means focusing on exercises that replicate the movements and muscle activation patterns involved in running.

While general strength training is valuable, exercises that closely resemble the biomechanics of sprinting will yield the greatest transfer to on-track performance.

Choose exercises that mirror the angles, velocities, and force production requirements of sprinting.

Periodization: Strategic Training Cycles

Periodization involves structuring training into distinct phases or cycles. Each phase has specific goals, intensities, and volumes. This systematic approach prevents overtraining, manages fatigue, and optimizes performance at key times during the competition season.

A well-designed periodization plan ensures that sprinters peak at the right moment. It incorporates phases of high volume, high intensity, and recovery, promoting continuous progress.

Neuromuscular Adaptation: Enhancing Efficiency

Strength isn’t just about muscle size; it's also about how efficiently the nervous system activates and coordinates those muscles. Neuromuscular adaptation refers to the improvements in the communication between the brain and the muscles.

This includes increased motor unit recruitment, firing rate, and synchronization, resulting in greater force production and improved movement efficiency. Sprinting-specific drills, plyometrics, and explosive weightlifting can all contribute to enhanced neuromuscular adaptation.

Rate of Force Development (RFD): Acceleration Unleashed

RFD is the speed at which force is produced. It is crucial for acceleration. A sprinter with a high RFD can generate force rapidly. This allows them to overcome inertia and reach top speed quickly.

Exercises that emphasize explosive movements, such as plyometrics and Olympic lifts, are particularly effective for improving RFD. Prioritizing RFD in training translates to a more powerful and explosive start on the track.

Power Output: The Essence of Explosiveness

Power, defined as force multiplied by velocity, is a critical factor in sprinting. Sprinters must generate high forces quickly to propel themselves forward. Power output can be maximized through exercises that combine strength and speed.

Examples include jump squats, medicine ball throws, and Olympic weightlifting movements. Optimizing power output is essential for maximizing stride length and frequency.

Strategic Hypertrophy: Building Muscle for a Purpose

Hypertrophy, or muscle growth, can be beneficial for sprinters, but it must be strategic. The goal isn’t simply to add muscle mass. The focus should be on increasing the size of muscle fibers that contribute to force production in sprinting-specific movements.

Targeted hypertrophy, achieved through specific rep ranges and exercise selection, can enhance power output and improve sprint performance.

Maximal Strength Base: The Foundation of Power

Building a foundation of maximal strength is essential for sprinters. It provides the potential for developing power and RFD. Exercises like squats, deadlifts, and presses help to increase overall strength. This serves as a platform for more explosive movements.

Focus on achieving a solid base of maximal strength before transitioning to more specialized power and speed training.

Relative Strength: Optimizing Strength-to-Weight Ratio

Relative strength refers to strength in relation to bodyweight. Sprinters benefit from optimizing their relative strength. It minimizes unnecessary mass that can hinder speed and efficiency. Aim to increase strength without significant weight gain.

This can be achieved by focusing on exercises that build strength without excessive hypertrophy.

Mobility: Unlocking Movement Potential

Mobility refers to the active range of motion around a joint. Optimal mobility is essential for efficient movement and injury prevention. In sprinting, adequate mobility in the hips, ankles, and shoulders allows for a full range of motion during each stride.

Incorporate mobility drills into warm-ups and cool-downs to maintain joint health. This ensures the sprinter can achieve the desired movement patterns, not just in the weight room, but also on the track.

Flexibility: Passive Range of Motion

Flexibility is the passive range of motion around a joint. It contributes to mobility and overall movement quality. While excessive flexibility can compromise stability, adequate flexibility allows for efficient muscle function.

Stretching exercises can improve flexibility, but it’s important to focus on functional flexibility that supports sprinting-specific movements.

Stability: Control and Balance

Stability refers to the ability to control movement and maintain balance. Core stability, in particular, is crucial for sprinters. It allows them to transfer force efficiently from the lower to the upper body.

Exercises that challenge stability, such as single-leg exercises and plank variations, can improve core strength and enhance sprinting performance. Stability training helps to prevent energy leaks and ensures that force is directed effectively.

Corrective Exercise: Addressing Imbalances

Corrective exercises target specific muscle imbalances and movement dysfunctions. These exercises aim to restore proper mechanics and prevent injuries.

Identifying and addressing imbalances through targeted corrective exercises can improve movement efficiency and reduce the risk of developing overuse injuries. Addressing movement problems allows for more effective training and a lower risk of injury.

Building Blocks of Speed: Essential Strength Training Exercises for Sprinters

To maximize speed and power on the track, sprinters need a well-rounded strength training program. The following exercises target key muscle groups and movement patterns vital for sprinting performance. Remember, proper form and technique are paramount to prevent injury and ensure effective training. This section highlights the exercises you need to include in your training program to maximize speed and performance.

Lower Body Powerhouses

Squats: The Foundation of Leg Strength

Squats are a cornerstone of any strength training program. They build overall leg strength and power, essential for driving forward during the sprint. There are several effective squat variations for sprinters:

• Back Squat: This variation allows for heavier loads, building maximal strength. Focus on maintaining a stable core and proper depth.

• Front Squat: The front squat emphasizes quadriceps strength and core stability due to the anterior load. It can improve posture and reduce stress on the lower back.

• Goblet Squat: An excellent option for beginners. The goblet squat improves squat mechanics while developing quadriceps strength and core stability.

Deadlifts: Building Full-Body Strength and Power

Deadlifts are another fundamental exercise. They engage numerous muscle groups, building strength from head to toe. They develop the posterior chain (glutes, hamstrings, and back), crucial for explosive hip extension.

• Conventional Deadlift: This variation allows for the heaviest loads. It significantly increases overall strength and power.

• Romanian Deadlift (RDL): The RDL emphasizes hamstring and glute strength. It improves hip hinge mechanics and reduces the risk of hamstring injuries.

Upper Body Strength for Sprinting

Bench Press: Chest and Shoulder Strength

While sprinting is primarily a lower-body activity, upper body strength plays a vital role in maintaining balance and generating power. The bench press builds chest, shoulder, and tricep strength, contributing to overall upper body stability.

Overhead Press: Shoulder Stability and Power Transfer

The overhead press develops shoulder strength and stability. This helps in maintaining proper posture and transferring force efficiently during the arm swing.

Pull-Up/Chin-Up: Back and Bicep Strength

Pull-ups and chin-ups build back and bicep strength. This contributes to a balanced physique and improved upper body pulling power, important for arm drive and posture.

Explosive Movements and Plyometrics

Lunges: Unilateral Strength and Stability

Lunges are excellent for developing unilateral leg strength and stability. They mimic the single-leg stance of sprinting, improving balance and coordination.

• Forward Lunge: This variation emphasizes quadriceps strength and balance.

• Reverse Lunge: The reverse lunge is easier on the knees and emphasizes glute and hamstring activation.

• Lateral Lunge: Lateral lunges improve hip adductor and abductor strength. This is important for lateral stability and injury prevention.

Box Jumps: Enhancing Explosive Power

Box jumps are a plyometric exercise. They develop explosive power in the legs. They train the muscles to generate force quickly, critical for acceleration and stride length.

Depth Jumps: Advanced Plyometric Training

Depth jumps are an advanced plyometric exercise. They further enhance power output. The stretch-shortening cycle is emphasized, improving reactive strength and explosiveness. These must be included for more advanced sprinters, but should not be used as a beginner exercise.

Bounding Exercises: Simulating Sprint Mechanics

Bounding exercises mimic sprinting mechanics. They improve stride length, power, and coordination. Examples include single-leg bounds and alternating leg bounds.

Olympic Lifts: Power and Coordination

• Clean & Jerk: The clean & jerk is a complex, full-body movement. It develops explosive power, coordination, and timing.

• Snatch: The snatch, another Olympic lift, further emphasizes power, speed, and flexibility. It helps improve overall athleticism and force production.

Make sure to consider that Olympic lifting is very technical and will require proper coaching.

Glute Activation and Core Stability

Glute Bridges/Hip Thrusts: Glute Strength and Activation

Glute bridges and hip thrusts specifically target the glutes. These help in hip extension and power generation during sprinting.

Core Exercises: Stability and Force Transfer

Core exercises are essential for stability and force transfer. A strong core allows sprinters to efficiently transfer force from the lower to the upper body.

• Plank: The plank strengthens the entire core, improving stability.

• Russian Twists: Russian twists target the oblique muscles. This improves rotational power and core stability.

By incorporating these essential exercises, sprinters can build a strong, powerful, and resilient body. This contributes to improved performance on the track. Always prioritize proper form and technique, and gradually increase the intensity and volume of training to avoid injury.

The Arsenal: Essential Equipment for Strength Training

A sprinter's success isn't solely determined by their raw talent or the hours spent perfecting their form on the track. The weight room is just as important. The right equipment is critical to build the strength, power, and resilience necessary to excel. Equipping your arsenal effectively transforms potential into tangible results.

Barbells and Weights: The Bedrock of Strength

The barbell is the cornerstone of strength training. It allows for the most substantial loading. This, in turn, drives maximal strength gains.

Exercises like squats, deadlifts, bench presses, and overhead presses are all best performed with a barbell.

These compound movements engage multiple muscle groups simultaneously. This promotes overall strength development.

Weight plates are obviously essential. They allow for incremental increases in load, which are crucial for progressive overload. This is how you continually challenge your muscles and stimulate adaptation.

Investing in a high-quality barbell and a comprehensive set of weight plates is fundamental for any serious sprinter. This lays the groundwork for a robust strength program.

Dumbbells: Versatility and Unilateral Training

Dumbbells offer unique benefits. They promote unilateral strength. That is, strength on one side of the body. This is often neglected with barbell exercises.

This is particularly important for sprinters. Sprinting is an inherently asymmetrical activity.

Dumbbells can help correct imbalances, improve stability, and enhance coordination.

Dumbbell exercises like lunges, single-leg deadlifts, and various pressing and rowing variations are valuable additions to a sprinter's training program.

They allow for a greater range of motion and can target specific muscles more effectively than barbells in some cases. Dumbbells are essential for accessory work.

Plyometric Boxes: Unleashing Explosive Power

Plyometric boxes are indispensable for developing explosive power. This is a key ingredient in sprinting success.

Box jumps, depth jumps, and other plyometric exercises train the muscles to generate force quickly.

They harness the stretch-shortening cycle. This is where muscles rapidly transition from an eccentric (lengthening) to a concentric (shortening) contraction.

This is crucial for acceleration and maximizing stride length. Plyometric boxes come in various heights, allowing for progressive increases in intensity.

Begin with lower boxes to master proper technique. Gradually increase the height as your power and coordination improve.

Further Enhancements for your "Arsenal"

While barbells, dumbbells, and plyometric boxes are foundational, other equipment can further enhance your training.

Resistance bands are great for warm-ups, mobility drills, and adding resistance to bodyweight exercises.

Medicine balls are valuable for developing explosive power through throwing and core stability exercises.

A dedicated squat rack or power cage ensures safety during heavy lifting. It helps expand available exercises.

Ultimately, the specific equipment you need will depend on your individual goals, training program, and available resources.

However, by investing in these essential tools, you'll have the necessary foundation to build a strong, powerful, and resilient body capable of reaching your full potential on the track.

Where the Magic Happens: Training Environments and Resources

The pursuit of sprinting excellence extends far beyond the track. The environment in which you train and the resources you have access to play a pivotal role in your development. It's about cultivating an atmosphere where strength, power, and speed can flourish.

Strategic choices regarding training spaces can significantly impact a sprinter's ability to reach their full potential.

The Powerhouse: Well-Equipped Weight Rooms and Gyms

A well-equipped weight room is the cornerstone of any serious strength training program. It provides the tools necessary to build a foundation of strength and power.

The presence of high-quality barbells, a wide range of weight plates, dumbbells, squat racks, and benches is critical. These are the basic requirements.

But a truly effective facility goes beyond the basics. It incorporates specialized equipment to cater to the unique demands of sprinting.

This includes plyometric boxes, medicine balls, resistance bands, and cable machines. These are all essential to refine explosive power and address specific muscle imbalances.

Beyond the equipment itself, the atmosphere of the weight room matters. A supportive and motivating environment can significantly impact an athlete's mindset and dedication.

This includes knowledgeable coaches, training partners, and a culture that values hard work and continuous improvement.

The Synergy: Integrating Strength and Sprint Training at Track & Field Facilities

While the weight room builds the raw power, the track is where that power is translated into speed. Integrating strength training with on-track sprint workouts is crucial for optimal performance.

The ability to seamlessly transition between lifting sessions and sprint drills allows for immediate application of newly developed strength and power.

This integration is facilitated by having access to a track & field facility with a dedicated weight room nearby.

This proximity allows coaches to monitor athletes' fatigue levels, adjust training plans in real-time, and ensure that strength gains are directly contributing to improved sprint performance.

Consider the ability to perform resisted sprints immediately after a strength session. This can overload the neuromuscular system and enhance speed development.

The Hub: Advantages of Sports Performance Centers

Sports performance centers offer a comprehensive approach to athletic development by integrating various disciplines under one roof. These centers typically provide access to a team of experts.

These experts include strength and conditioning coaches, sprint coaches, physical therapists, nutritionists, and sports psychologists. This interdisciplinary approach ensures that all aspects of an athlete's training are optimized.

These centers often house cutting-edge technology such as force plates, motion capture systems, and metabolic testing equipment.

This enables precise assessment of an athlete's strengths and weaknesses. It facilitates individualized training programs based on scientific data.

The collaborative environment fosters a culture of innovation and continuous improvement. This allows athletes to benefit from the collective knowledge and experience of a diverse team of professionals.

The Network: Leveraging the National Strength and Conditioning Association (NSCA)

The National Strength and Conditioning Association (NSCA) is a valuable resource for sprinters and their coaches. It provides access to a wealth of information and professional development opportunities.

The NSCA offers certifications for strength and conditioning professionals. These certifications ensure a high standard of knowledge and competence.

The NSCA publishes research journals and training manuals. These provide evidence-based guidelines for designing and implementing effective strength training programs.

The association also hosts conferences and workshops. These offer opportunities for coaches to learn from leading experts in the field. They network with other professionals.

By leveraging the resources available through the NSCA, sprinters and coaches can stay up-to-date on the latest advancements in strength and conditioning. They can ensure that their training practices are aligned with the best evidence-based practices.

Putting It All Together: Integrating Strength Training for Sprinting Success

The preceding sections have laid the groundwork, detailing the science, the exercises, and the resources essential for sprinters seeking to harness the power of strength training. Now, the crucial task of integration takes center stage. It's about weaving these individual threads into a cohesive tapestry that elevates performance on the track.

Ultimately, a sprinter's success hinges not just on the knowledge they possess, but on their ability to apply it intelligently and adaptively.

The Art of Synthesis: Key Principles Revisited

Let's revisit some core tenets:

• Progressive Overload: Consistently challenging the muscles with increasing demands is paramount. This principle underpins long-term strength gains and ensures continuous adaptation.

• Specificity: The exercises chosen must directly correlate with the demands of sprinting. Focus on movements that mimic or enhance the actions performed during a sprint.

• Periodization: Strategic cycling of training volume and intensity allows for fatigue management and peak performance at crucial times.

• Neuromuscular Adaptation: Training should enhance the communication between the nervous system and the muscles, optimizing efficiency and power output.

• Rate of Force Development (RFD): Developing the ability to generate force quickly is critical for acceleration. Emphasize exercises that promote explosive power.

By understanding and applying these principles, coaches and athletes can create training programs that yield tangible results on the track.

The Individualized Approach: Tailoring Training to the Athlete

Generic training programs rarely deliver optimal outcomes. Individualization is key.

Each athlete possesses a unique profile shaped by their genetics, training history, strengths, weaknesses, and specific goals.

A thorough assessment process is essential. This includes evaluating:

• Strength levels
• Power output
• Mobility and flexibility
• Movement patterns
• Injury history

This information informs the design of a personalized training plan that addresses the athlete's specific needs and maximizes their potential.

Consider, for instance, two sprinters with similar 100m times. One may excel in acceleration but lack top-end speed, while the other may possess exceptional top-end speed but struggles with the initial burst. Their strength training programs should reflect these differences, focusing on RFD for the first sprinter and maximal velocity for the second.

The Pursuit of Knowledge: Continuous Learning and Adaptation

The field of sports science is constantly evolving. New research emerges, and best practices are refined.

A commitment to continuous learning is essential for coaches and athletes seeking to stay at the forefront of their sport.

This includes:

• Staying abreast of the latest research findings
• Attending conferences and workshops
• Networking with other professionals
• Experimenting with new training methods (while remaining grounded in sound scientific principles)

Furthermore, it is crucial to monitor an athlete's progress and adapt the training program accordingly. This adaptive approach allows for fine-tuning based on real-time feedback and ensures that the training remains challenging and effective.

Ultimately, success in sprinting is a dynamic process, demanding a synthesis of scientific knowledge, individualized programming, and a relentless pursuit of improvement.

So, there you have it! Combining sprinting and weight training might sound intense, but trust me, it's a game-changer for your speed and power. Give it a try, listen to your body, and get ready to unleash your inner speed demon!