The 4 Pillars of Speed
At the Sprint Revolution, we’ve built our training philosophy around what I call the Four Pillars of Speed. These pillars are the foundation of everything we do, and they’re what will take you from being a good sprinter to a world-class competitor.
Let’s break them down:
1. Speed Endurance:
Speed endurance is the first pillar, and it’s all about holding your top speed throughout the entire race. It’s one thing to be fast off the blocks, but can you maintain that speed through the finish? This pillar is built through high-intensity interval training, where you push your body to sustain race pace, even as fatigue sets in. The more you train it, the longer you can hold your speed, and that’s what separates the best from the rest.
2. Speed Strength:
The second pillar, speed strength, is about building the explosive power you need to drive through the water. It’s developed in the gym with heavy resistance exercises that target your core, legs, and upper body. But it doesn’t stop there—you need to transfer that strength into your swimming. That’s why we combine gym work with resisted swimming, ensuring your power translates into faster, stronger strokes and kicks
3. Speed Power:
Next up is speed power. This pillar is all about combining strength with speed, making sure you can apply that power quickly when it counts. It’s the bridge between being strong and being fast. We develop speed power through explosive training in the gym—like Olympic lifts and medicine ball throws—and by replicating that power in the water with high-intensity sprints and resistance work. This is what gives you the ability to move through the water with force and efficiency.
4. Speed Explosiveness:
The final pillar is speed explosiveness, and this is where you generate maximum force in the shortest amount of time. It’s what gives you that lightning-fast start off the blocks, those powerful underwater kicks, and those rapid strokes that get you out in front from the very beginning. We train this through plyometrics, explosive drills, and focused start and turn work, both in the gym and in the pool. Speed explosiveness is the key to gaining that early edge and maintaining it through the race.
Together, these Four Pillars of Speed form the core of our training at the Sprint Revolution.
We don’t just want you to be fast—we want you to be fast from start to finish, with the strength, power, and explosiveness to dominate every part of your race.
By mastering these pillars, you’ll be on your way to competing at the highest level, whether that’s on the national stage, the international stage, or at the Olympics in LA 2028. Let’s build that speed, together.
