Speed Unleashed

Comprehensive Online Speed Training Program for Athletes (& Coaches) looking to transform acceleration, quickness, & top-end speed. Created by @LQStrengthCoach

[Speed Unleashed @speedunleashed1]

Some warm-up options for your next Speed day.

- A March
- A Skip
- Ankle Dribbles
- Switches
- Straight Leg Kicks

[Lucas Quinn @lqstrengthcoach]

Here are 7 guidelines that provide a framework to develop a strong foundation for athletic development for the youth athletes I work with.

If we can teach them to do these things well, I am confident in how they’ll build, refine, & widen their athletic base as they grow.

[Lucas Quinn @lqstrengthcoach]

This contrast of resisted power skips for distance + unresisted skips for distance seems to be a great potentiator on acceleration days.

He PR’d on his 20 after this complex. It was also the fastest 20yd sprint I’ve ever seen (10yd build + 10yd fly).

1.03 seconds.

[Lucas Quinn @lqstrengthcoach]

Thread —

10 different movement flows w/ 24 different variations that athletes can do as an active recovery routine on an “off” day, or as a warm-up before a strength session, or simply as a daily routine to improve their movement quality & mobility.

Explore your ranges!

[Lucas Quinn @lqstrengthcoach]

In 2023, I timed tens of thousands of sprints (probably ~100k sprints) from athletes of all ages, sports, abilities, & experiences.

Seeing so many different
movement strategies, patterns, compensations, body types, strength levels is an amazing teacher for my coaching eye.

[Speed Unleashed @speedunleashed1]

@StrideTek 🔥🔥🔥

[Speed Unleashed @speedunleashed1]

Sprinting really is the holy grail.

[Frank Campbell III @CoachFrankC_]

Physio Ball Dodge Game

Simple Rules:
🔸 Run thru the cones & avoid the ball
🔹 No stoping. No jumping.
🔸 If you get hit, quick consequence (we did 5 pushups)
🔹 Have fun!

[Lucas Quinn @lqstrengthcoach]

June 2023 Recap 👌🏽

Speed school, 6am taco breakfast, timed 90 cuts, push press, chain squats, fly sprints, hill sprints, editing content, drone footage, box squats, & more 🔥

Facility Location: Westlake Village, CA

[Speed Unleashed @speedunleashed1]

All athletes should sprint.

Regularly.

With max intent.

Ideally timing their reps and/or against other athletes.

Outside of practices & games.

Speed development requires consistent fast sprinting.

[Speed Unleashed @speedunleashed1]

Speed development requires a commitment to weekly, consistent SPRINTING.

Drills won’t do it.

Weight room isn’t enough.

“Footwork” isn’t enough.

Projection drills aren’t enough.

Banded high knee runs ain’t enough.

You need to SPRINT.

[Lucas Quinn @lqstrengthcoach]

Sprints, sprints, & more sprints.

Daily recap.

Can’t get fast if you don’t run fast. Speed is the ultimate x-factor.

Timed sprints. Hill sprints. Compete sprints. Tag. Power skips.

All done on the same day at my training facility in Westlake Village, CA.

[Speed Unleashed @speedunleashed1]

https://t.co/Rps5nFxMJH

[Speed Unleashed @speedunleashed1]

Here is a free resource (PDF Download) of a MPH Calculation sheet that converts 10yd fly times to MPH.

Link is below.

[Lucas Quinn @lqstrengthcoach]

Tracking & recording reps during speed training for youth/HS athletes has been very engaging for my kids that I train.

Similar to the “rank, record, publish” mantra from @pntrack

Here’s the link (⬇️) to this MPH Calculation sheet that I made for 10yd fly times to MPH (Free)

[Lucas Quinn @lqstrengthcoach]

April 2023 Recap 👌🏽

Deficit lunges, 40yd sprint PR’s, more podcasts, pistol squats, inverted rows, hill sprints, team training, & more

Month in the life of my Facility (Westlake Village, CA)

[Lucas Quinn @lqstrengthcoach]

Chins, more pro day training, filming content, 1/4 squats, curved runs, depth drops, front squats, goodbye photo, my son doing timed sprints, & more

Monthly recap of life at my Facility 👌🏽

[Lucas Quinn @lqstrengthcoach]

Jumps. Sprints. Single Leg Strength. & more.

Athletes —
Pro baseball; college football; college softball; college T&F; college lacrosse; high school soccer, t&f, football.

[Lucas Quinn @lqstrengthcoach]

Coaches —

I have a digital library of 200+ different exercises that I’ve filmed (w/ very high quality)

Strength, Plyometrics, Mobility, Speed & More

I primarily use it in my facility to demonstrate exercises to my athletes & teams

DM me if you’re interested in getting access!

[Brendan Thompson, PT, DPT @BrendanThompsn]

A good thread about the nuances of timing for anyone wanting some reading material

Definitely stimulates critical thinking, priorities, and what we are doing when we decide to collect data in different ways.

Check it out 👇

[Speed Unleashed @speedunleashed1]

Very easy way for your athletes to check their MPH based on their 10yd split time. Not meters. But yards.

10 / split time (seconds) * 2.0454

[Lucas Quinn @lqstrengthcoach]

Coaches — I made a simple but useful cheat sheet converting 10yd split times to MPH.

Makes it easy for athletes to see their MPH during a session

Feel free to download it for free (link in bio)

No chart I had seen had just split time in yards & MPH. I didn’t care about meters.

[Speed Unleashed @speedunleashed1]

@StrengthDebates Depends on the athlete, time of year, and what your progressions have been.