Speed Strength - Joel Smith
Joel Smith’s Speed Strength is a groundbreaking exploration of sprint training, explosive power development, and the biomechanics of speed, making it an essential resource for coaches, sport scientists, and athletes looking to refine their approach to athletic performance. Unlike many books in the field that focus solely on strength training or linear speed drills, Speed Strength delves into the intricate interplay between the nervous system, muscular coordination, reactive strength, and movement mechanics. Smith draws on his extensive experience as a coach, researcher, and former track athlete to create a guide that balances scientific rigor with practical application, making complex concepts accessible and actionable for practitioners in the field.
At its core, Speed Strength emphasizes that speed is not just about raw strength or running mechanics. It is a multi-faceted quality that involves neuromuscular efficiency, ground reaction forces, and an athlete’s ability to coordinate movements at high velocities. Smith dedicates significant attention to the role of the central nervous system in speed development, explaining how the brain and spinal cord govern rapid, reflexive movements. He introduces the concept of reflexive speed training, which prioritizes the body's natural elastic and reactive properties over rigid, force-dominant methods. This perspective challenges traditional strength and conditioning models that often overemphasize barbell lifts at the expense of dynamic, sport-specific adaptations. Instead, Smith argues that elite speed is cultivated through a combination of sprinting, plyometrics, oscillatory isometrics, and other high-velocity movement patterns that teach the body to move efficiently and explosively.
One of the book’s standout features is its deep dive into acceleration mechanics and ground contact efficiency. Smith breaks down how elite sprinters and field sport athletes optimize their sprinting form to generate maximum force while minimizing energy leaks. He discusses how factors such as shin angles, hip projection, and torso positioning influence an athlete’s ability to accelerate effectively. Additionally, he explores the importance of ground contact time, explaining that the best sprinters are not necessarily those who push the hardest against the ground but those who apply force in the shortest possible timeframe. By integrating concepts from track and field, biomechanics, and cutting-edge sport science research, Speed Strength provides a holistic framework for understanding why some athletes are naturally faster than others and how coaches can systematically improve speed potential.
Another key strength of Speed Strength is its nuanced approach to individualized training. Smith acknowledges that no two athletes are the same. Differences in limb length, muscle fiber composition, tendon stiffness, and neural drive all influence how an athlete responds to speed training. Instead of prescribing one-size-fits-all programs, he encourages coaches to assess their athletes’ strengths and weaknesses before designing targeted interventions. For instance, an athlete with high levels of maximal strength but poor reactivity may benefit from a greater emphasis on plyometrics and overspeed training, whereas an athlete with exceptional elasticity but low strength levels may require heavier resistance training to improve force output. This individualized approach aligns with modern sport science methodologies that prioritize athlete-specific adaptations rather than generic programming.
Smith also explores advanced training concepts such as fascial dynamics, foot strength, and oscillatory isometrics. All areas that are often overlooked in conventional sprint training models. He explains how the body’s fascial system plays a crucial role in elastic energy storage and force transmission, making it an integral component of speed development. By incorporating drills that enhance fascial recoil and foot stiffness, athletes can improve their ability to generate rapid ground reaction forces, leading to more efficient sprinting mechanics. Additionally, Smith introduces oscillatory isometric training, a method that enhances an athlete’s ability to rapidly transition between contraction and relaxation, a key factor in high-speed movement. These innovative concepts set Speed Strength apart from other sprint training books, offering fresh perspectives on how to maximize athletic explosiveness.
One of the most compelling sections of the book is Smith’s discussion on the art of coaching speed. While the book is deeply rooted in science, Smith acknowledges that data and research can only take a coach so far. He emphasizes the importance of "coaching feel," the ability to observe, adapt, and intuitively understand how an athlete responds to training stimuli. This aligns with the idea that coaching is both a science and an art—while biomechanics and neuromuscular principles provide a foundation, a coach’s ability to make real-time adjustments based on an athlete’s movement patterns and feedback is what ultimately drives success. Smith encourages coaches to develop a keen eye for movement quality and to trust their instincts when implementing speed training protocols, rather than relying solely on rigid, pre-planned programming.
Throughout Speed Strength, Smith provides real-world examples from elite-level track and field, football, and other explosive sports to illustrate key training principles. He references well-known speed coaches, integrates findings from cutting-edge research, and shares his own experiences working with high-level athletes. This makes the book highly relatable and applicable for coaches across various sports. Additionally, Smith offers insights into warm-up protocols, mobility training, and recovery strategies, reinforcing the idea that speed development is a comprehensive process that extends beyond sprint drills alone.
Despite the book’s technical depth, Smith’s writing remains engaging and accessible. He effectively translates complex physiological and biomechanical concepts into digestible information, ensuring that coaches and athletes of all levels can benefit from his insights. His passion for speed training is evident throughout the book, making it an enjoyable and inspiring read for those invested in athletic performance. However, the book does require a foundational understanding of sport science concepts, so readers with limited experience in biomechanics and neuromuscular physiology may need to take their time digesting some of the more advanced material.
In conclusion, Speed Strength is a must-read for anyone serious about speed development. Joel Smith challenges conventional training methodologies, introduces innovative concepts, and provides a comprehensive blueprint for improving sprint performance. Whether you are a strength and conditioning coach, a track and field specialist, or an athlete looking to enhance your speed, this book offers invaluable knowledge that can be immediately applied to training. With its blend of scientific theory, practical application, and coaching wisdom, Speed Strength stands as one of the most insightful and impactful books on speed training available today.
