Does getting stronger actually make you faster?

Les Spellman discusses how the relationship between strength and speed changes as velocity increases, focusing on force demands during acceleration.

Does getting stronger actually make you faster? It depends on what’s limiting you. In Month 5 of the Team Speed Coach Certification, Les Spellman turns his attention to the weight room — but deliberately avoids starting with exercises, sets and reps. Instead, he starts with a better question: What are we actually trying to improve? Because sprinting isn’t simply a test of how much force an athlete can produce. As speed increases, the demands change. Early in acceleration, there’s more time to produce force and a greater horizontal contribution. As the athlete gets faster, ground contacts become shorter and the ability to produce and manage force rapidly becomes increasingly important. The braking component increases. The demands on lower-limb stiffness increase. The ankle, knee and hip have to work together as a spring — storing and returning elastic energy within extremely short periods of time. So an athlete can get stronger in the weight room without necessarily improving the qualities that are limiting their speed. That changes the question from: “How do I make this athlete stronger?” to: “What does this athlete need to be able to do at speed — and how can the weight room support that?” That distinction matters. As Les explains throughout the lesson, the goal isn’t to find the perfect exercise or copy the weight-room program of an elite sprinter. It’s to understand the demands first, identify what needs improving, and then select training that actually addresses it. Context before content. This is one lesson from Month 5 of the ALTIS Team Speed Coach Certification, where Les’ work on applied speed development is integrated with Stu McMillan’s systems and biomechanics lens and Danny Foley’s health-performance perspective. Cohort 2 starts October 19. Early enrollment ends TOMORROW, August 31. Secure your place now and save 25% — $599.25 instead of $799 with code TS25. Places are limited, so if you’re planning to join us in October, now is the time to secure your spot. ➡️ Build your system. Become a Team Speed Coach. 🔗 loom.ly/u1Uvkgg