The 5 best lifts to build speed.

Dr. Zach Guiser argues that for teenage athletes, strength is the "rising tide that lifts all ships," providing a higher return on investment for speed and health than almost any other training modality . He outlines five specific exercises—primarily unilateral—designed to prepare the body for the 600+ pounds of force required during elite sprinting and change of direction . The episode concludes with a life framework centered on essentialism, urging listeners to say "no" to anything that does not enhance their health, mission, or quality time with their "tribe".

00:00 – Introduction: Reframing Problems as Opportunities
01:05 – The Rising Tide: Why Strength is the Ultimate ROI for Teens
01:41 – The "Strong Enough" Threshold
02:02 – Exercise 1: Reverse Lunges and Acceleration Specificity
02:55 – Exercise 2: Trap Bar Deadlifts and the Athletic Position
03:36 – Exercises 3 & 4: The Purest Unilateral Knee and Hinge Movements
04:09 – Exercise 5: Single Leg Elevated Calf Raises for Achilles Stiffness
05:08 – Summary and the "Say No" Framework

Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

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Episoder(44)

What is PRP and does it work?

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25 Feb 12min

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3 Feb 5min

9 unconventional ways to get faster

Dr. Zach Guiser explains that while sprinting is the ultimate tool for speed, peak performance is limited by the "weakest link" among various musculoskeletal and neurological subsystems. He details ho...

28 Jan 6min

Is dry needling safe? Does dry needling work?

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20 Jan 49min